Monday, June 25, 2018

2018-06-26 WOD

Hulk Cycle Week 13

"Once, Twice, Three Times a Lady"
1 Round of Barbara:
...20 Pull Ups
...30 Push Ups
...40 Sit Ups
...50 Air Squats
2 Rounds of Helen:
...400m Run
...21 Kettlebell Swings (53/35#)
...12 Pull Ups
3 Rounds of Nancy:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 22 minutes. Record time.



COMPETITORS

"Once, Twice, Three Times a Lady"
1 Round of Barbara:
...20 Pull Ups
...30 Sit Ups
...40 Push Ups
...50 Air Squats
2 Rounds of Helen:
...400m Run
...21 Kettlebell Swings
...12 Pull Ups
3 Rounds of Nancy:
...400m Run
...15 Overhead Squats
Time cap of 22 minutes.



Power Snatch
...3xEMOM3 (87.5%), rest 2-3 min between rounds
Snatch Pull
...4x3 (100% of 1RM Snatch)
Record loads.



3 rounds, within 2 minutes to complete:
...25m Shoulder Sandbag Sprint (150/100#)
...25m Sprint
...25m Backward Sled Drag (135/95#)
...25m Sprint
...Max Distance Double Overhead Kettlebell Walk (53/35#)
Rest 2 minutes between rounds (10 minutes total).



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

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