Thursday, September 28, 2017

2017-09-29 WOD

Wolverine Cycle Week 1

DB Work:
...5x5 T&G Dumbbell Snatch, not alternating
...5x10 T&G Alternating Dumbbell Snatch
Start light and work up in weight each set. Record the heaviest weight you can move well.


EMOM for 10 rounds:
...5 C2B Pull Ups
...10 Push Ups
...AMRAP Air Squats
Score lowest round.


COMPETITORS

Front Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


DB Work:
...5x5 T&G Dumbbell Snatch, not alternating
...5x10 T&G Alternating Dumbbell Snatch
Start light and work up in weight each set. Record the heaviest weight you can move well.


Beast Work
2 Rounds:
...20-10 Tabata Row
...Rest 4 minutes
...Sprint total calories from Tabata
...Rest 4 minutes
Record total calories.


EMOM for 10 Rounds:
...5 C2B Pull Ups
...10 Push Ups
...AMRAP Air Squats
Score lowest round.

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