Thursday, July 05, 2018

2018-07-06 WOD

The Hulk's grimace is unmistakable! Here's a WOD that will most likely have all of you making some sort of grimacing face by the end of it!



Hulk Cycle Week 14

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



"Grimace" [RX]
10 RFT:
...3 C&J (185/125#)
...2 Ring Muscle Ups
Time cap of 15 minutes. Record time.



COMPETITORS

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



"Grimace" [Comp]
10 RFT:
...3 C&J (225/155)
...3 Ring Muscle Ups
Time cap of 15 minutes. Record time.



BodyBuilding
5 Sets
...8 Deficit Reverse KB Front Rack Lunge Right
...8 Deficit Reverse KB Front Rack Lunge Left
...Rest 1 min

3 Sets
...5 KB Front Rack Pause Squats
...5 Cal Legs-Only AAB Sprint
...30s Overhead Flutter Kick (hold KB over chest)



Strongman
2 RFT:
...400m Sandbag Back Rack Carry (60/40#)
...100m Bear Crawl
*Wear a 20/14# weight vest.
Record time.



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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