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)

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