Sunday, June 17, 2018

2018-06-18 WOD

Hulk Cycle Week 12

Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (95/65#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



COMPETITORS

AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (115/75#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



BodyBuilding
5 Sets
...5 DB Bench Press
...5 Strict Pull Up + ME Isometrict Hold
...Rest 60s

3 Sets
...10 Plank to Pike w/ Feet on Rower
...20 Calorie Row AHAP
...Rest 60s



Standing Strict Press
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
Record loads.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

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