Sunday, July 01, 2018

2018-07-02 WOD

Hulk Cycle Week 14

Back Squat
...1RM
...3x3 (85% of 1RM)
Time cap of 20 minutes. Record heaviest load.



"Hitch" [Rx]
Every 5 Minutes for 3 Rounds:
...15/12 Calorie Bike
...15 Kettlebell Swings (53/35#)
...15 Wall Balls (20/14#)
*Score = total working time. Record time.



COMPETITORS

Back Squat
...1RM
...3x3 (85% of 1RM)
Time cap of 20 minutes. Record heaviest load.



"Hitch" [Comp]
Every 5 Min for 3 Rounds:
...15/12 SkiErg
...15 Kettlebell Swings (70/53#)
...15 Wall Balls (30/20#)
*Score = total working time. Record time.



BodyBuilding
5 Sets
...3 Bench Press (3s decent + 3s hold)
...5 Plyo Push Up

3 Sets
...ME Strict Ring Dip
...10 Pulls on C2 for Max Distance



Pull Up Strength
...1RM Weighted Pull Up
...1RM Weighted Chin Up
Record heaviest 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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