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

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