Sunday, September 24, 2017

2017-09-25 WOD

Wolverine Cycle Week 1

For time:
...400m Run
...50 Wall ball (20/14#)
...400m Run
...40 Toes to Bar
...400m Run
...30 Ring Dips
Time cap of 12 minutes. Post time.


Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and load/reps of +sets.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and load/reps of +sets.


Core Work:
...Tabata Russian Twists
...Tabata L-Sit
...Tabata Hip Extension
Sprint every interval, don't game it, and then try to hit that same number every round!


For time
...400m Run
...50 Wall ball (30/20#)
...400m Run
...40 Toes to Bar
...400m Run
...30 Ring Dips (muscle up height)
Time cap of 15 minutes. Post time.


CrossFit Open WOD 13.2
AMRAP in 10 minutes:
...5 Shoulder-to-Overhead (115/75#)
...10 Deadlift (115/75#)
...15 Box Jumps (24/20")
Post rounds/reps.

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