Thursday, October 19, 2017

2017-10-20 WOD

If you're climbing the rope tomorrow, don't forget to bring something to protect your shins! And if you're going legless, make sure you're confident you can make it all the way to the top before you start climbing! It's ok to rest a little extra and get the rep, instead of only getting to 14', kipping and missing with your right hand, sliding down the full length of the rope on just your left hand, and then no-repping two more times after that... Hypothetically speaking, of course...

Wolverine Cycle Week 4

5 rounds for time of:
...2 Rope Climbs
...14 Jumping Lunges
...50 Double Unders


COMPETITORS

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post load.


Clean Pull to Hip
...6x5 (90% of 1RM C&J)
Post load.


21-18-15-12-9-6-3 reps for time:
...GHD Sit Up
...3 Ring Muscle Ups (only 3 reps every round)
Post time.


5 rounds for time of:
...1 Legless Rope Climb
...1 Rope Climb
...14 Alternating Pistol Squats
...50 Double Unders
Post time.

Wednesday, October 18, 2017

2017-10-19 WOD


Watch this video and see if you can beat Froning's time, with him using heavier weight than we have programmed for our competitors!

Wolverine Cycle Week 4

"Diane" [RX]
21-15-9 reps for time:
...Deadlift (225/155#)
...HSPU
Post time.


AMRAP in 12 minutes:
...15/12 Calorie (Ski/Bike/Row)*
...10 Burpees
...Rest 1 minute
*Alternate movements every round. Post rounds/reps.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Push Press (Deload)
...5x5 (55% of 1RM)
Post load.


For fun:
...10 minute "trail run" (on the median) with a vest (20/14#)
...10 minute "trail run" (on the median) without a vest
Post how much fun you had to WODTogether!


"Strict Diane"
21-15-9 reps for time:
...Deadlift (275/185#)
...Strict HSPU
Post time.


AMRAP in 12
...15/12 Calorie (Ski/Bike/Row)*
...10 Burpees
...Rest 1 minute
*Alternate movements each round. Post rounds/reps.

Tuesday, October 17, 2017

2017-10-18 WOD

Graviton, a super villain in the Marvel Universe who can telepathically manipulate and control gravity! He has crossed paths with many superheroes and held back entire superhero TEAMS with his powers, including the Avengers, X-Men, and Fantastic Four! It might feel like gravity is pulling on your body or that barbell a little heavier each round, but push through it faster so you can get to that rest period!

Wolverine Cycle Week 4

"Graviton"
5 rounds for time:
...12/9 cal Bike
...10 Toes to Bar
...8 Box jumps (24/20")
...6 Chest to Bar Pull Ups
...4 Front squat (185/125#)
...2 minutes Rest
Time cap of 25 minutes. Post time.


COMPETITORS

Front Squat (Deload)
...3x2 (90% of C&J max)
Post load.


4 rounds NOT for time:
...20 Weighted V-Up (20/14# med ball)
...20 second Side Plank Hold (per side)
...30 second Hollow Hold
...20 second parallel GHD Sit Up Hold


"Heavier Isabel"
...30 Snatches (185/125#)
Post time.


"Graviton"
5 rounds for time:
...12/9 cal Bike
...10 Toes to Bar
...8 Box jumps (24/20")
...6 Chest to Bar Pull Ups
...4 Front squat (185/125#)
...2 minutes Rest
Time cap of 25 minutes. Post time.

Monday, October 16, 2017

2017-10-17 WOD

Wolverine Cycle Week 4

21-15-9 reps for time of:
...Power Clean (135/95#)
...Back Squat (135/95#)
Post time.


Wolverine Ring Dip Progression:
5 Rounds:
...1 minute of max Ring Dips
...1 minute Rest
Record total reps. If 40+ add a weight vest next time.


COMPETITORS

Bench Press (Deload)
...5x5 (55% of 1RM)
Post load.


Wolverine Ring Dip Progression:
5 Rounds:
...1 minute of max Ring Dips
...1 minute Rest
Record total reps. If 40+ add a weight vest next time.


Beast Work
4 rounds
...15/12 Cal Ski Erg
...Rest 30 sec
4 rounds
...15/12 Cal Bike
...Rest 30 se
4 rounds
...15/12 Cal C2 Row
...Rest 30 sec
*Rest 2 min between movements. Post total time.


21-15-9 reps for time of:
...Power Clean (165/110#)
...Back Squat (165/110#)
Post time.

Sunday, October 15, 2017

2017-10-16 WOD


Wolverine Cycle Week 4

AMRAP in 17 minutes:
...300m Run
...15/12 cal Row
...10 S2OH (115/75#)
...5 Bar Muscle Ups
Post rounds/reps.


COMPETITORS

2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post load.


Snatch Pull to Hip
...6x5 (90% of 1RM snatch)
Post load.


3 rounds for time:
...15 Sumo-stance Good Mornings (75/55#)
...50' Right Arm KB Overhead Walk (35/26#)
...50' Left Arm KB Overhead Walk (35/26#)
...10 DB box step downs (per side)
...15 Plyo Push Ups to a target (45/25#)
Post time.


AMRAP in 17 minutes:
...300m Run
...15/12 cal Row
...10 S2OH (135/95#)
...5 Bar Muscle Ups
Post rounds/reps.

Thursday, October 12, 2017

2017-10-13 WOD

Tomorrow is FRIDAY THE 13TH! Ironically, since there are a number of people that are superstitious of Friday the 13th (with the extreme phobia being called "paraskevidekatriaphobia"), it actually ends up being one of the safest days of the year (statistically speaking), since people don't travel as much and stay home because they're scared! I think it's interesting that so many high-rise buildings won't even have a 13th floor (as pictured above)... Anyway, tomorrow's metcon was particularly unlucky for A-trayn several years ago... Ask him about it if you see him tomorrow!

Wolverine Cycle Week 3

Build up to a heavy single in the Squat Snatch. Post load.


21-15-9 reps for time:
...Abmat Sit-Up
...Power Snatch (95/65#)
Post time.


Sigma Strength Protocol: Deadlift
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


Build up to a heavy single in the Snatch and Clean & Jerk.


21-15-9 reps for time:
...GHD Sit Up
...Snatch (115/75#)
Post time.


5 RFT:
...250m SkiErg
...25' Sled Push (95/65#)
...Rest 90 seconds
Post time.

Wednesday, October 11, 2017

2017-10-12 WOD

Wolverine Cycle Week 3

Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


AMRAP in 1 minute:
...Max double unders
AMRAP in 8 minutes:
...10 Pull Ups
...20 Wall balls (20/14#)
AMRAP in 1 minute:
...Max double unders
Post rounds/reps as one score, total double under reps as a separate score.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Back Squat (Deload)
...5x5 (55% of 1RM)
Post loads.


Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


AMRAP in 1 minute:
...Max double unders
AMRAP in 8 minutes:
...10 Chest to Bar
...20 Wall balls (20/14#)
AMRAP in 1 minute:
...Max double unders
Post rounds/reps as one score, total double under reps as a separate score.


3 rounds:
...500-400-300-200-100m row
...Rest 50-40-30-20-10 sec
*Increase pace for the shorter rounds.