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.

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