Hulk Salad – CompetitorWOD

May 3rd, 2017

Category: Competitor

Hulk Salad – CompetitorWOD

CFS favorite treats – Sprinkles & Brownie

Warm-up
1 min assault bike
1 min pass troughs
1 min assault bike
1 min rolling hamstring stretch

Gymnastics
3 Rounds Not for Time
5/3 Strict Muscle-ups
50ft Handstand Walk

*If the MUPs are easy add weight or l-sit strict muscle ups

Oly
“Hulk Salad”
8 Mins to Establish Max Weight for the Complex:
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
*Hands must stay on the bar*

*Spend 10 Minutes warming up the weight before beginning the complex. You can start with the bar loaded.

WOD
Teams of 2 (preferably same gender)
0:00-4:00- Max Muscle-ups
4:00-8:00- Max Calories on the Assault Bike
8:00-12:00- Max Squat Clean Thrusters (135,95)
12:00-16:00- Max Burpee Lateral Jumps
16:00- 800m partner sprint for time

DISCUSSION 3 Comments

  1. Ben Brauer 05/03/2017 at 2:13 pm

    Gymnastics: 1st Strict MU – Thanks Marc and Goose for the help!
    Hulk Salad: 225 (20# PR)
    WOD: 233 +3:44 w/ Marc

  2. Kurt 05/03/2017 at 1:07 pm

    Warm-up: MU and HS walk attempts
    Hulk Salad: 215# (10# PR)
    WOD: 230 w/ Maser and Michelle

  3. Brian Maser 05/03/2017 at 12:51 pm

    Warm-up: MU transitions/25ft Handstand Walk
    Hulk Salad: 210
    WOD: 230ish w/ Father Brumme and Booty