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)

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