Monday, June 04, 2018

2018-06-05 WOD


Team WOD for tomorrow! And here's a little video of that D-ball technique for you in case you still need some pointers on it!



Hulk Cycle Week 10

In teams of 2, AMRAP in 24 minutes:
...3 D-Ball Over the Shoulder (100/70#)
...6 HSPU
...9 Box Jump Overs (24/20")
Partners must complete a full round before tagging out. Record rounds/reps.



COMPETITORS

In teams of 2, AMRAP in 24 minutes:
...3 D-Ball Over the Shoulder (150/100#)
...6 HSPU
...9 Box Jump Overs (30/24")
Partners must complete full round before tagging out. Record rounds/reps.



Push Jerk
...EMOM8 (87.5% of 1RM PJ)
Record load.



Strongman
...50' Single Arm OH BARBELL Walk - AHAP (50' walk per arm)
Ideally, we want you to do a single-arm snatch with the barbell from the ground. Start with an empty barbell to get a feel for it. In a perfect world, the bar should be directly over the body, just like having both hands on the bar, prohibit it from rotating. Record load.



For time:
...21-15-9 Calorie SkiErg
...1 Pegboard Ascent*
*Scale to 10 pegboard pull ups w/ pause at top. If that's too easy, practice removing one peg (alternating 10 reps) while at the top of a pull up.
Record time.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

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