Tuesday, June 26, 2018

2018-06-27 WOD

Hulk Cycle Week 13

In teams of 2, AMRAP in 20 minutes:
...150m Shuttle Run (2x25m, 2x50m)
...1 Rope Climb (15')
Wear a 20/14# weight vest. Record rounds/reps.



COMPETITORS

In teams of 2, AMRAP in 20 minutes:
...150m Shuttle Run (2x25m, 2x50m)
...1 Legless Rope Climb (15')
Wear a 20/14# weight vest. Record rounds/reps.



Power Clean
...3xEMOM3 (87.5%), rest 2-3 min between rounds
Record load.



EMOM for 9 minutes
...Min 1: 25 Wall Ball (30/20#)
...Min 2: 75 Double Unders
...Min 3: 15 Unbroken Pull Up
Record total reps. Perfect score = 345 reps.



Total Body Focus
4 Sets
...7 Banded KB 1 Legged RDL Right Side
...7 Banded KB 1 Legged RDL Left Side
...30s Flutter Kick

3 Sets
...10 1 Arm DB Push Press w/ Alternate Arm in Front Rack (Right)
...10 1 Arm DB Push Press w/ Alternate Arm in Front Rack (Left)

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