Thursday, May 31, 2018

2018-06-01 WOD

A couple more pictures from "Murph" on Monday!



Hulk Cycle Week 9

AMRAP3 x 4 [RX]
...90-80-70-60 Double Unders
...20-18-16-14 Bar Facing Burpees
...Max Thrusters (95/65#)
Rest 3 min between AMRAPs. Record total thrusters.



COMPETITORS

AMRAP3 x 4 [Comp]
...100 Double Unders
...20 Bar Facing Burpees
...Max Thrusters (95/65#)
*Rest 3 min between AMRAPs. Record total thrusters.



Strongman
For Time:
...20 Sandbag Over the Shoulder (100/70)
...50m KB Front Rack Carry AHAP
...20 Sandbag G2OH
...50m KB Front Rack Carry AHAP
...20 Sandbag Thrusters
...50m KB Front Rack Carry AHAP
*Sandbag on shoulder for thrusters. Alternate shoulders for each rep (like the worm).



Bodybuilding, Lower Body Focus
5 Sets
...6 Deficit Backwards Barbell Lunge Right
...6 Deficit Backwards Barbell Lunge Left
...20 Bro Squats
...Rest 2 minutes

4 Sets
...12 Med Ball Woodchop Right
...12 Med Ball Woodchop Left
...8 Cal Max Effort Bike Legs Only



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, May 30, 2018

2018-05-31 WOD

Nice shorts guys! Good way to keep those legs cool for those 300 squats in "Murph", right??? And, they're patriotic too! Haha!



Hulk Cycle Week 9

For Time:
...22 HSPU
Then, 4 Rounds:
...400m Run
...2 Rope Climbs (15')
Then,
...22 HSPU
Record time.



COMPETITORS

[RECOVERY DAY]
4 RFT:
...1k Bike
...500m Row
...250m SkiErg
Rest 30s between implements. Record time.



[RECOVERY DAY]
3RM Front Squat #3
...5x3 (90% of 3RM)
Record load.

Tuesday, May 29, 2018

2018-05-30 WOD

Here's Google's attempt at splicing together two pictures to create a panoramic photo during "Murph"! Obviously, these always work better when you're photographing something that's not moving, but this is more fun since someone inevitably ends up missing an arm or a foot or something... Haha! I'll post the rest of my photos on Facebook soon!



Hulk Cycle Week 9

EMOM for 8 Rounds:
...1 Power Clean & Jerk (85%)
Record load.



In teams of 2, AMRAP in 14 minutes:
10-20-30-40-etc. reps of:
...Deadlift (225/155#)
...Calorie Bike
...GHDSU
Record rounds/reps.



COMPETITORS

EMOM for 8 Rounds:
...1 Power Clean & Jerk (85%)
Record load.



Clean Pull (Shrug Only)
...4x6 (90% of 1RM Clean +5-10#)
Straps allowed. Record load.



In teams of 2, AMRAP in 14 minutes:
10-20-30-40-etc. reps of:
...Deadlift (225/155#)
...Calorie Bike
...GHDSU
Record rounds/reps.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)
Record load.

Monday, May 28, 2018

2018-05-29 WOD


A little technique goes a long way! 12 feet up specifically! Congrats to Ashley for getting her first rope climb during last Friday's WOD!



Hulk Cycle Week 9

Every 90 seconds for 10 rounds:
...3-Position Squat Snatch
Top down, lifters allowed. Record heaviest load.



Every 90 seconds for 10 rounds:
...Pause Jerk + Split Jerk
Record heaviest load.



COMPETITORS

Every 90 seconds for 10 rounds:
...3-Position Squat Snatch
Top down, lifters allowed. Record heaviest load.



Every 90 seconds for 10 rounds:
...Pause Jerk + Split Jerk
Record heaviest load.



10 rounds:
...30-second Row for Calories
...30-second Rest
Record total calories.

Thursday, May 24, 2018

2018-05-25 WOD

Don't forget your shin protection for the rope climbs tomorrow! Competitors, you've got PARALLETTE handstand push ups! Speaking of which, any old-school Sigma athletes remember when we had Graham Holmberg over and he demonstrated FREESTANDING parallette HSPUs?! That was epic... Here's a snapshot from that day! And the gym was so small back then!



Hulk Cycle Week 8

% Back Squat
...5x5 at 90% of 5RM
Record load.



For time:
...18-16-12 HSPU
...3-2-1 Rope Climb (15')
Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



For time:
...12-9-6 Paralette HSPU
...3-2-1 Rope Climb (15')
Record time.



Strongman
Every 3 Min for 4 Rounds:
...2x25m Sandbag Front Rack Carry (60/40#) + Sled Drag (135/95# total on small sled)
...7 Double Kettlebell Russian Swings (2x53/35#)



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Murph class reservations




Hey everyone!

For anybody doing "Murph" with us this year on Memorial Day, please reserve your class/heat here!
https://docs.google.com/forms/d/e/1FAIpQLSd_HM-wEbKY5HR3Y5s-LPqfkTAJ_tqNdnYfbcue8KfPY6m9-Q/viewform?usp=sf_link

Wednesday, May 23, 2018

2018-05-24 WOD

Hulk Cycle Week 8

For time:
...21 Hang Clean & Jerk (135/95#)
...21 Toes to Bar
...15 Hang Squat Clean & Jerk
...15 Toes to Bar
...9 Thrusters
...9 Toes to Bar
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...10 Back Rack Lunges Right Leg
...10 Back Rack Lunges Left Leg
...30s Wall Sit
...90s Rest



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
6 Rounds:
...30 Sec Bike (Hard)
...60 Sec Bike (Easy)
...30 Sec Bike (Moderate)
...60 Sec Bike (Easy)
...30 Sec Bike (Hard)
...Rest 90 Seconds
Easy = 60% Effort
Moderate = 75% Effort
Hard = 90% Effort



[RECOVERY DAY]
3RM Front Squat #2
...4x3 (90% of 3RM)
Record load.

Tuesday, May 22, 2018

2018-05-23 WOD


We've got a simplified version of Regionals Event #3 tomorrow! No obstacles on the HSW! But since we've simplified the HSW, we're adding an extra one in there (at Regionals, after the 54 pistols, they would cross the finish line). If you wanna Rx+1 it, feel free to make your own obstacles (like the Regionals version), just make sure you know how to bail without getting hurt if you're on top of some steps or a ramp!



Hulk Cycle Week 8

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



COMPETITORS

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



Strongman
In teams of 2, 3 Rounds EACH:
...20/15 Cal Row while Partner holds 2x53/35# Kettlebell Overhead
...10 D-Ball Cleans (100/70#) while partner holds 2x53/35# kettlebell in farmers carry.
Both partners complete the row, then the D-Ball. You can only work while your partner is holding the KB.



Power Clean
...EMOM8 (82.5% of 1RM PC)
Clean Pull
...4x6 (90% of 1RM Clean)
Record load.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



Bodybuilding, Total Body Focus
5 Sets
...5 Barbell Row
...15 Barbell Shrug
...Rest 90-120s

3 Sets
...10 Chin Up
...10 Plank Plate Shuffle
...Rest 30s
...3 3-Postion Snatch Grip Deadlift @80% 1RM Snatch
...5 GHD Back Extension
...Rest 60s

Monday, May 21, 2018

2018-05-22 WOD

Hulk Cycle Week 8

In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (115/75#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



COMPETITORS

Power Snatch
...EMOM8 (82.5% of 1RM)
Record load.



Snatch Push Press
...5RM, 2x5 (90% of 5RM)
Record load.



In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/95#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



Strongman
In teams of 2, 4 Rounds EACH:
...50' Sandbag Carry (150/100#)
...50' Sprint
...50' Sandbag Carry (100/70#)
...50' Sprint
...50' Seated Rope Sled Pull (255/180#)
Start with the rope coiled on the sled. Carry both sandbags (one at a time) 50' and sprint back. Extend the rope towards the sandbags and use them to anchor your feet for the rope sled pull. Your partner may help situate the bags for you, but nothing else. Record time.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...1x3 90%
...1x3 92.5%
Record load.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, May 20, 2018

2018-05-21 WOD


Here's a classic CrossFit benchmark for tomorrow to help you get ready for "Murph" on Memorial Day! Check out this old school video of Pat Barber doing "Barbara" from 2011! He used a rolled up towel in place of an Abmat (we used rolled up yoga mats when I started teaching CrossFit at Anytime Fitness 7 years ago). And check out his transition from the pull ups to the push ups in the first round! And before CrossFit had its own shoe, everyone wore Converse back in the day!



Hulk Cycle Week 8

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments. Compare time to 2014-09-12 and 2014-04-08!



COMPETITORS

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments.



5RM Back Squat #2
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding, Upper Body Focus
4 Sets
...12 DB Bench Press
...ME L Hang
...Rest 2 min

3 Sets
...3 Tempo Hand Stand Push Up (3013)
...50m 90 Degree Bottom Up KB Carry
...30s Hollow Hold
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)



3 Rounds, with a 20/14# vest:
...800m Run
...Rest 2 min
Record time.

Thursday, May 17, 2018

2018-05-18 WOD

Hulk Cycle Week 7

With a partner, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



With a partner and wearing 20/14# vests, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



Bodybuilding, Upper Body Focus
4 sets
...3 Tempo DB Strict Press (1230)
...20 Second Weighted* Hollow Body Hold
...Rest 2 min
*DB or slam ball in hands

4 sets
...6 Half Kneeling DB Curl to Press Right
...6 Half Kneeling DB Curl to Press Left
...10 Strict Ring Dip
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

2018-05-17 WOD

Hulk Cycle Week 7

Single Dumbbell "DT"
5 Rounds:
...12 Right Arm Dumbbell Deadlift (50/35#)
...9 Right Arm DB Hang Cleans
...6 Right Arm DB S2OH
...12 Left Arm Dumbbell Deadlift (50/35#)
...9 Left Arm DB Hang Cleans
...6 Left Arm DB S2OH
Time cap of 15 minutes. Record time.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.



COMPETITORS

Single Dumbbell "DT"
5 Rounds:
...12 Right Arm Single Leg Dumbbell Deadlift (50/35#)*
...9 Right Arm DB Hang Cleans
...6 Right Arm DB S2OH
...12 Left Arm Single Leg Dumbbell Deadlift (50/35#)*
...9 Left Arm DB Hang Cleans
...6 Left Arm DB S2OH
Time cap of 15 minutes. Record time.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.

Tuesday, May 15, 2018

2018-05-16 WOD

We've got sprints tomorrow! I wanna see some photo-finishes tomorrow like this one from the 2012 CrossFit Games!



Hulk Cycle Week 7

8 Rounds:
...50m Sprint
Walk back to starting point between rounds. If you have a weight vest, wear it every other round. Record total of fastest time + slowest time, and then both individual times in comments.



For time:
...400m D-Ball Carry (100/70#)
...400m Farmer's Carry (2 x 53/35#)
...400m Overhead Carry (30/20#)
Partition distances as necessary. 100m run penalty every time you drop or change an implement. Time cap of 20 minutes.



COMPETITORS

8 Rounds:
...50m Sprint
Walk back to starting point between rounds. If you have a weight vest, wear it every other round. Record total of fastest time + slowest time, and then both individual times in comments.



For time:
...400m D-Ball Carry (100/70#)
...400m Farmer's Carry (2 x 53/35#)
...400m Overhead Carry (30/20#)
Partition distances as necessary. 100m run penalty every time you drop or change an implement. Time cap of 20 minutes.



Barbell Row
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2xME 50%

Monday, May 14, 2018

2018-05-15 WOD

Hulk Cycle Week 7

For time:
1 Round:
...12 Power Clean (155/105#)
...12 Pull Ups
2 Rounds:
...8 Front Squats
...8 Chest to Bar Pull Ups
3 Rounds:
...4 Squat Clean
...4 Bar Muscle Ups
Time cap of 13 minutes. Record time.



EMOM for 10 minutes:
...Odd: 15 Push Ups
...Even: 15 Weighted Sit Ups
Tabata scoring (lowest round of each movement) + Sit Up weight.



COMPETITORS

Power Clean
...EMOM8 (80% of 1RM PC)

Clean Pull
...4x4 (90% of 1RM Clean)

Push Jerk
...EMOM8 (80% of 1RM PJ)
Record loads for each lift.



For time:
1 Round:
...12 Power Clean (205/145#)
...12 Pull Ups
2 Rounds:
...8 Front Squats
...8 Chest to Bar Pull Ups
3 Rounds:
...4 Squat Clean
...4 Bar Muscle Ups
Time cap of 13 minutes. Record time.



EMOM for 10 minutes:
...Odd: 15 Push Ups
...Even: 15 Weighted Sit Ups*
*Hold a small dumbbell behind your head. Weight down your feet with a larger DB.
Record total reps + Sit Up weight.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, May 13, 2018

2018-05-14 WOD

Hulk Cycle Week 7

5RM Back Squat #1
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Every 3 minutes for 4 rounds:
...12/9 Calorie Row/Bike (alternate each round)
...12 Wall Balls (20/14#)
...12 Plate-facing Burpees (45#)
Alternate row/bike each round. Record slowest round.



COMPETITORS

5RM Back Squat #1
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Power Snatch
...EMOM for 8 rounds(80% of 1RM PS)
Record load.



Snatch Push Press
...5RM, 2x5 (90% of 5RM)
Record heaviest load.



Every 3 minutes for 4 rounds:
...12/9 Calorie Row/Bike (alternate each round)
...12 Wall Balls (30/20#)
...12 Plate-facing Burpees (45#)
Alternate row/bike each round. Record slowest round.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Friday, May 11, 2018

2018-05-12 WOD

Hulk Cycle Week 6


COMPETITORS

EMOM for 10 rounds:
Odd: 10 Unbroken Strict Pull Ups*
Even: 10 Unbroken Strict Ring Dips*

Rest 2 minutes then,

5 Rounds for Time:
...10/8 Calorie Bike
...15 Alternating Dumbbell Snatch (50/35#)
*1 burpee (to 6") penalty for each missed rep (cap of 30 burpees). These are performed at the START of the metcon. Choose the hardest progression pull up/dip progression which allows you to get at least 35 total reps of each movement.



Deload Back Squat
...5x3 (75% of 10RM)
Record load.



Strongman
8 rounds:
...1 min Sandbag Hold
...1 min Rest
RX: 100/70#
Comp: 150/100#

Thursday, May 10, 2018

2018-05-11 WOD

Hulk Cycle Week 6

Full Snatch, Full C&J
...3x1 up to HS
Record heaviest load.



"XX" [Rx]
2 RFT:
...50 Double Unders
...20 C&J (135/85#)
...20 Pistols
Time cap of 6 minutes. Record time.



COMPETITORS

Full Snatch, Full C&J
...3x1 up to HS
Record heaviest load.



"XX" [Comp]
2 Rounds:
...50 Double Unders
...20 C&J (155/105#)
...20 Pistols
Time cap of 6 minutes. Record time.



3 RFT:
...15 KB Thruster (2 x 35/26#)
...25' Overhead Walking Lunge (2 x 35/26#)
...15 KB Facing Burpees
...25' Overhead Walking Lunge (2 x 35/26#)
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...8 "1 1/4" KB Goblet Squat
...8 Curtsie Goblet Lunges Right
...Rest 30s
...8 "1 1/4" KB Goblet Squat
...8 Curtsie Lunges Left
...Rest 30s

Wednesday, May 09, 2018

2018-05-10 WOD

Arm day tomorrow! Push and pull supersets, CrossFit style!



Hulk Cycle Week 6

EMOM for 10 rounds:
Odd: 10 Unbroken Pull Ups*
Even: 10 Unbroken Ring Dips*

Rest 2 minutes then...

5 RFT:
...10/8 Calorie Bike
...15 Alternating DB Snatch (50/35#)
*1 burpee (to 6") penalty for each missed rep (cap of 30 burpees). These are performed at the START of the metcon. Choose the hardest progression pull up/dip progression which allows you to get at least 35 total reps of each movement.



COMPETITORS

[RECOVERY] Aerobic Capacity
...5k Run
Conversational pace.



[RECOVERY] Deload Front Squat
...3x3 (75% of 5RM)

Tuesday, May 08, 2018

2018-05-09 WOD

Hulk Cycle Week 6

For time:
...50/45 cal Row
...50 Toes to Bar
...30 HSPU
...30 GHD Sit Ups
...10 D-Ball Over Shoulder (100/70#)
...10 Ring Muscle Ups
Record time.



COMPETITORS

Power Clean & Jerk
...3x1 (80-90% of 1RM PCJ)
Record heaviest load.



For time:
...50/45 cal Row
...50 Toes to Bar
...30 HSPU
...30 GHD Sit Ups
...10 D-Ball Over Shoulder (100/70#)
...10 Ring Muscle Ups
Record time.



Bodybuilding, Total Body Focus
6 Sets
Kettlebell Complex
...5 Russian Swing Right
...5 Hang Clean Right
...5 Front Squat Right
...5 Push Press Right
...30 Sec Hollow Body Hold
*1 min between sides
**Finish both sides per set
***Reach peak load and hold starting at set 3

Monday, May 07, 2018

2018-05-08 WOD

Hulk Cycle Week 6

4 rounds:
AMRAP in 2 minutes:
...21 KB Swings (53/35#)
...2 Rope Climbs (15')
...Bike for Calories
Rest 2 minutes between AMRAPs. Record total calories.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...2x3 85%
...2x3 90%
Record heaviest load.



COMPETITORS

Power Snatch
...3x1 (80-90% of 1RM PS)
Record heaviest load.



4 rounds:
AMRAP in 2 minutes:
...21 KB Swings (53/35#)
...2 Rope Climbs (15')
...Bike for Calories
Rest 2 minutes between AMRAPs. Record total calories.



Strongman
Every 3 minutes for 4 Rounds:
...25m OH Carry AHAP
...25m Broad Jump
Start with a moderate weight on the OH carry and increase if possible. Make big broad jumps, resetting the feet after each jump to get the most out of each rep. The idea isn't to jump back quickly, but to do so with the fewest jumps necessary.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...2x3 85%
...2x3 90%
Record heaviest load.

Sunday, May 06, 2018

2018-05-07 WOD

Remember those DB Squats from 18.2?! You've got them again tomorrow! Good luck for anybody going chipper style on this one!



Hulk Cycle Week 6

For Time:
...800m Run
...45 Chest to Bar Pull Ups
...60 Dumbbell Squats (2 x 50/35)
...75 DB Deficit Push Ups (2 x 50/35#)
...800m Run
Partition middle reps as desired. Chipper = RX+1
Record time.



COMPETITORS

Deload Back Squat
...5x5 (75% of 10RM)
Record load.



For Time:
...800m Run
...45 Chest to Bar Pull Ups
...60 Dumbbell Squats (2 x 50/35)
...75 DB Deficit Push Ups (2 x 50/35#)
...800m Run
Partition middle reps as desired. Chipper = RX+1
Record time.



Bodybuilding, Upper Body Focus
4 sets
...8 Snatch Grip Behind the Neck Strict Press
...ME Wide Grip Strict Pull Up
...Rest 90s

3 sets
...20 Seated DB Shrug
...Tempo HSPU (3012)
...Rest 60s



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.

Friday, May 04, 2018

2018-05-05 WOD

Hulk Cycle Week 5


COMPETITORS

"The Ringer"
Every 2 minutes, until 100 Wall Balls are complete:
...100m Sprint
...10 Burpees to 45# plate
...Max Wall Balls (20/14#)
Time cap of 18 minutes.
RX+1 Wear a weight vest.
Record time.



Strongman
4 Rounds:
...50m Heavy Sandbag Right Shoulder Carry AHAP
...50m Heavy Sandbag Left Shoulder Carry AHAP
Same weight across.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record load.



Bodybuilding, Lower Body Focus
5 sets
...20 Alternating Kettlebell Suitcase Lunge
...50m Reverse Sled Drag(25m+25m)
...Rest 1-2 min

4 sets
...15 Weighted Hip Ext (plate)
...3 Eccentric 1 Arm KB Front Rack Pistols Right (5110)
...3 Eccentric 1 Arm KB Front Rack Pistols Left (5110)
...Rets 2 min

Thursday, May 03, 2018

2018-05-04 WOD

Hulk Cycle Week 5

% Back Squat
...4x10 (90% of 10RM)
Record load.



5 RFT:
...5 C&J (135/95#)
...10 Box jumps (24/20")
...15 GHD Sit Ups
Time cap of 14 minutes. Record time.



COMPETITORS

% Back Squat
...4x10 (90% of 10RM)
Record load.



5 RFT:
...5 C&J (135/95#)
...10 Box jumps (24/20")
...15 GHD Sit Ups
Record time.



Power Clean
...4x3 (75%+ of 1RM PC)
Record load.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, May 02, 2018

2018-05-03 WOD

Here's one named after an old Defenders/Hulk villain, "The Ringer"! The Ringer has the power to materialize rings out of thin air that can lasso and constrict would-be-heroes to crush them! Go for big sets every time on that wall ball tomorrow! Otherwise, doing all those sprints and burpees WILL crush you eventually!



Hulk Cycle Week 5

"The Ringer"
Every 2 minutes, until 100 Wall Balls are complete:
...100m Sprint
...10 Burpees to 45# plate
...Max Wall Balls (20/14#)
Time cap of 18 minutes.
RX+1 Wear a weight vest.
Record time.



COMPETITORS

Every 2 minutes for 10 rounds:
...30s Bike (sprint pace)
...90s Bike (recovery pace)



5RM Front Squat #4
...2x5 (90% of 5RM)
Last 5RM for the cycle, make it count! Record heaviest load.

Tuesday, May 01, 2018

2018-05-02 WOD


Quicksilver, the speedster of the Marvel Universe, has made appearances in X-Men: Days of Future Past and Avengers: Age of Ultron! If you want a good score on this one, you'll need to get through the Row and HSPU as fast as possible to get those muscle ups/pull ups in there!



Hulk Cycle Week 5

"Quicksilver" [RX]
5 rounds, working for 3 minutes, resting for 1 minute:
...15/12 cal Row
...10 HSPU
...Max Ring Muscle Ups*
*Scale to hardest strict pull up progression: L-pull up, strict C2B, strict PU, strict band-assisted PU.
Record total muscle up/pull up reps.



COMPETITORS

"Quicksilver" [Comp]
5 rounds, working for 3 minutes, resting for 1 minute:
...15/12 Calorie C2 Row
...10 HSPU*
...Max Ring Muscle Ups
*Add a -2/-1"
deficit each round.
Record total muscle up reps.



Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75%+ of 1RM PS)
Record heaviest load.



Bodybuilding, Total Body Focus
5 sets
...3 Recovery Front Squat
...10 Jump Squat for Height
...Rest 2 min

4 sets
...40 sec Heavy D-Bag Bear Hug
...20 Second Weighted Hollow Body Hold
...20 Sit Up
...Rest 2 min



Barbell Row
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2xME 50%
Record heaviest load.