Tuesday, June 19, 2018

2018-06-20 WOD

Hulk Cycle Week 12

Power Clean % Work
3 rounds:
EMOM for 3 minutes
...1 power clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 Deadlifts (155/105#)
...12 T2B
Rest 3 Min
AMRAP in 3 Min:
...8 Front Squats (155/105#)
...8 C2B Pull Ups
Rest 3 Min
AMRAP in 3 Min:
...4 Push Jerks (155/105#)
...4 Bar Muscle Ups
Record total reps.



COMPETITORS

Power Clean % Work
3 Rounds:
EMOM for 3 min
...1 Power Clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)
Record total reps.



Bodybuilding, Total Body Focus
4 Sets
...20 Alternating DB Strict Press
...8 DB Turkish Sit Up Right
...8 DB Turkish Sit Up Left

3 Sets
...3 Dragon Flag
...10 Back Extension



Powerlifting
Barbell Row
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
(find 1RM using 35% of 1RM deadlift)

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