Tuesday, September 26, 2017

2017-09-27 WOD

Wolverine Cycle Week 1

"21-15-9 Complex V2" [RX]
...8-6-4 Power Clean (135/95#)
...7-5-3 Front Squat (135/95#)
...6-4-2 Thruster (135/95#)
...8-6-4 Toes to Bar
...7-5-3 Pull Up
...6-4-2 Chest to Bar
Post time.


Beast Work
"Three Strikes" [RX]
...Row for Max Calories
...Rest 2 minutes after each strike
Strike 1: 500m pace drops below 30 sec sprint pace*
Strike 2: 500m pace drops below 30 sec sprint pace +5 sec
Strike 3: 500m pace drops below 30 sec sprint pace +10 sec
*Sprint for 30 seconds, using your best 500m split time to set up where your "strike" paces are.
Post total calories.


COMPETITORS

Bench Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and reps/load of +sets.


Core Work:
3-5 rounds:
...10 Wood Choppers per side
...10 Paloff Press per side
...10 Windshield Wipers


Beast Work
"Three Strikes"
...Assault Bike for Max Calories
...Rest 2 minutes after each strike
Strike 1: RPMs drop below 90/80
Strike 2: RPMs drop below 80/70
Strike 3: RPMs drop below 70/60
Post total calories.


"21-15-9 Complex V2" [Comp]
...8-6-4 Power Clean (155/105#)
...7-5-3 Front Squat (155/105#)
...6-4-2 Thruster (155/105#)
...8-6-4 Toes to Bar
...7-5-3 Pull Up
...6-4-2 Chest to Bar
Post time.

No comments:

Post a Comment