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.

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