“SHE HULK” WOD 11/23/22

“SHE HULK” WOD 11/23/22

WARM UP:
1K Bike
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL: (HSPU Capacity Test)
3-6-9-12-15-12-9-6-3
HSPU
*Goal is to do each set unbroken! If you can’t, that is fine. Just note where you broke and try and beat the cap.
**If you got this done with a kip last time. Please do strict this time.
***10 Min. Cap
WOD: (Snatch Max Strength Test)
“SHE HULK”
EMOM 20
ODD: 10/8 Cal. BIike
EVEN: 1 Snatch
*Start at 60% and build to a 1RM.

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FIT
SKILL: (Wall Ball Capacity Test)
“WB CAPACITY TEST”
5-10-15-20-25-20-15-10-5
Unbroken Wall Balls (20/14)
*Goal is to do each set unbroken! If you can’t, that is fine. Just note where you broke and try and beat the cap.
**If you did this RX last time and finished. Please use 25/16# ball this time.
***10 Min. Cap
WOD: (Front Squat Max Strength Test)
EMOM 20
ODD: 14/11 Cal. Row
EVEN: 1 Front Squat 
*Start at 60% and build to a 1RM.

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AT HOME
SKILL: (Abdominal Test)
M.E. Hollow Hold
*Rest 2 Min.
M.E. Hollow Rocks
WOD: (Capacity – Fast Glycotic Test)
For Time:
150 Squat Jumps
*EMOM… 3 Broad Jumps
**Start with Jumps