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"Hulk" - 16/10/23

Group Warm Up: Coaches Pick


WOD 1: “Hulk” 5 UNBROKEN RFT (12 min TC)


RXD Option: As prescribed (5 Burpees for missed reps)

5 Deadlift

5 Hang Power Cleans

5 Front Squat

5 Push Press

5 Back Squats

*** Weight must be challenging but manageable for unbroken rounds ***

Example weights: (60/42.5)


SCALED Option: Scale (3 Burpees for missed reps)

5 Deadlift

5 Hang Power Cleans

5 Front Squat

5 Push Press

5 Back Squats

*** Weight must be challenging but manageable for unbroken rounds ***

Example weights: (42.5/30)


*** Rest 3 mins ***


WOD 2: “Ghost of You”

3 RFT (Every 4 mins – New round starts = 12 mins)

*** Must match your time for each round, every second slower = 5 burpees ***


RXD Option:

20/15 Cal Row

15 Box Jumps (24/20)

12 Pull Ups

9 HSPU (Max 1 AB Mat)


SCALED Option:

15 / 10 Cals Row

15 Box Steps (20/16)

12 Body Rows

9 DB Push Press (22.5/15)


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