Tuesday, June 12, 2018

2018-06-12 WOD


Since Turkish Get Ups weren't enough yesterday, now we've got Sandbag Get Ups, aka Sandbag Swirls!



Hulk Cycle Week 11

"Candy"
...400m Run
...30 Slam Ball
...20 Burpees
...10 D-Ball Over Shoulder
*1 Sandbag Swirl/side (60/40#) after each movement. Scale weight of bag or, if necessary, substitute 6 stand up sit-ups.
Record time.

Sandbag Swirl: https://www.youtube.com/watch?v=Hrr20hKBbCM
Stand Up Sit Up: https://www.youtube.com/watch?v=panVpr1Dz68



COMPETITORS

"Candy"
...400m Run
...30 Slam Ball
...20 Burpees
...10 DBall Over Shoulder
*1 Sandbag Swirl/side (100/70#) after each movement. Scale weight of bag or, if necessary, substitue 6 stand up sit-ups.
Record time.



Deload Power Snatch
...3x1 (80-90% of 1RM PS)
Record load.



Strongman
Accumulate 3:00 of Front Rack Double KB Hold (53/35)
*15/12 Cal SkiErg everytime you break.



BodyBuilding
3 Rounds NOT For Time:
...7 Hip Extensions w/ empty barbell in back rack
...30s parallel hold (last rep only)
Rest as needed.

3 Sets
...7 DB Zottman Curl
...7 DB Palm Up Curl
...7 DB Hammer Curl
...ME DB Iso Hammer Hold @ 90 Degrees
...10 GHDSU
...20 GHDSU Twist

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