Monday, July 02, 2018

2018-07-03 WOD

Hulk Cycle Week 14

Power Snatch % Work
3 Rounds:
EMOM for 3 min
...1 Power Snatch (90%)
*Rest 2 minutes between rounds.
Record load.



"DIEane"
18-12-6 reps for time:
...Deadlift (255/185#)
...Deficit HSPU (-3.5/-2")
Then,
...75' Handstand Walk
Record time.



COMPETITORS

Power Snatch % Work
3 Rounds:
EMOM for 3 min
...1 Power Snatch (90%)
*Rest 2 minutes between rounds.
Record load.



"DIEane"
18-12-6 reps for time:
...Deadlift (255/185#)
...Deficit HSPU (-3.5/-2")
Then,
...75' Handstand Walk
Record time.



BodyBuilding
5 Sets
...20 Weighted Hip Extensions (holding 30/20# slamball)
...10 KB Goblet Squat Jump
...Rest 90s

4 Sets
...4 Dumbbell Strict Press + 8 DB Push Press
...Accumulate 20s Hanging L-Hold
...10 Unbroken Pull Up + 10 Unbroken Pull Up -1*
...Rest as needed
*Burnout-style: -1 means immediately after completing the first 10 reps, you IMMEDIATELY transition into the next lowest scaling *



Strongman
2 Rounds AFAP
...7 Sandbag Squats (150/100#)
...25m Sandbag Carry
...25m Sled Drag Forward (Heavy Sled)
...Rest 1 min
...25m Sled Drag Backward
...25m Sandbag Carry
...7 Sandbag Squats
Rest to recovery between rounds.
Squats & Carries hugging sandbag. Carry bag to sled, & place on heavy sled to use as weight for drags.



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

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