Sunday, July 08, 2018

2018-07-09 WOD

Hulk Cycle Week 15

"Three Amigos" [Rx]
In Teams of 3, AMRAP in 30 minutes:
...200m Run
...9 OHS (95/65#)
...9 Lateral Burpees
Switch after complete rounds. Record rounds/reps.



COMPETITORS

"Three Amigos" [Comp]
In Teams of 3, AMRAP in 30 minutes:
...200m Run
...9 Axel Bar OHS (95/65#)
...9 Lateral Burpees
Switch after complete rounds. Record rounds/reps.



Back Squat
...5x3 (75% of 5RM)
Record load.



Bodybuilding, Upper Body Focus
3 Sets
...3 Negative Pull Up (slowest descent possible)
...15 DB Alternating Hammer Curl

3 Sets
...20 DB Alternating Bent Over Row
...ME Paralette Push Up
...ME Paralette L Sit



Powerlifting
...3x15 Barbell Hip Thrust
Record load.



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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