Thursday, September 28, 2017

2017-09-28 WOD

Wolverine Cycle Week 1

4 rounds for time:
...100m KB Farmer Carry (2x53/35#)
...25' HS Walk
...15 GHD Sit Up
...50' OH Walking Lunge (45/35#)
...100m Backwards Run
*Carry out front, run out back. Post time.


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:

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


Clean Pull to Hip
...6x3 (90% of 1RM C&J)
Post heaviest load.


Wolverine HSPU Progression:
5 Rounds:
...1 minute of max HSPU
...1 minute of rest
*Record total reps. If 40+, add a deficit next time.


4 Rounds for time:
...100m KB Farmer Carry (2x70/53#)
...50' HS Walk
...25 GHD Sit Up
...50' OH Walking Lunge (45/35#)
...100m Backwards Run
*Carry out front, run out back. Post time.

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