Tuesday, October 31, 2017

2017-11-01 WOD

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Wolverine Cycle Week 6

"In Honor of Holbrook"
10 rounds, each for time:
...5 Thrusters (115/75#)
...10 Pull Ups
...100m Sprint
...Rest 1 minute
Add slowest time + fastest time as your "official" score in WODTogether, then record slowest/fastest times separately in comments. Compare to 2015-05-18.


COMPETITORS

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


4 rounds NOT for time:
...10 Seated Dumbbell Press
...10 Dumbbell Rows (per side)
...Decline Push Up to Failure
Find a weight that is heavy but manageable.


In Honor of "Holbrook"
10 rounds, each for time:
...5 Thrusters (115/75#)
...10 Pull Ups
...100m Sprint
...Rest 1 minute
Add slowest time + fastest time as your "official" score in WODTogether, then record slowest/fastest times separately in comments. Compare to 2015-05-18.

2017-10-31 WOD

Wolverine Cycle Week 6

"Parker"
21-15-9 reps for time:
...KB Swing (70/53#)
...Burpees to 6" target
Time cap of 10 minutes. Record time.


Sigma Strength Protocol: Deadlift
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


COMPETITORS

Core Work:
...Accumulate 2 minutes in an L-Sit
*10 Russian Twists (per side) anytime you break (30/20#)


Beast Work
3 rounds for time, wearing a 20/14# vest:
...100m Sled Sprint (80/60#)
...Rest 1 min
...200m Sprint
...Rest 1 min
...50 Double Unders
...Rest 2 min
Record time.


"Parker"
21-15-9 reps for time:
...KB Swing (70/53#)
...Burpees to 6" target
Time cap of 10 minutes. Record time.

Sunday, October 29, 2017

2017-10-30 WOD

Wolverine Cycle Week 6

"Fibonacci WOD" [RX]
...10 Bar Muscle Ups
...10 HSPU
...20 Pistols
...30 C2B Pull Ups
...50 Wall Balls (20/14#)
...80 Push Ups
...130 Air Squats
Record time.


COMPETITORS

2-4 Sets:
...1 Power Clean + 1 Push Jerk (70-75% of 1RM C&J)
Record sets and load.


Clean Pull to Hip (Deload)
...4x2 (85% of 1RM C&J)
Record load.


"Tri, Tri, Tri again"
3 Rounds, each for time:
...400m Run
...1km Bike
...500m Row
Record slowest round.


"Fibonacci WOD" [Comp]
...10 Bar Muscle Ups
...10 Strict HSPU
...20 Weighted Pistols (60/40#)
...30 Chest to Bar Pull Ups
...50 Pistol Squats
...80 Push Ups
...130 Air Squats
Record time.

Thursday, October 26, 2017

2017-10-27 WOD

Lady Deathstrike, a villainous female copy-cat of Wolverine... or maybe Freddy Krueger? The comic book version wears a weird samurai-style armor, so I went with the movie version this time...

Wolverine Cycle Week 5

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


"Deathstrike" [RX]
...21 Strict Press (95/65#)
...18 Overhead Squat (95/65#)
...15 Push Press (145/95#)
...12 Overhead Squats (145/95#)
...9 Jerks (175/115#)
...6 Overhead Squats (175/115#)
Record time.


COMPETITORS

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


AMRAP in 5 minutes:
...15 GHD Sit Ups
...15 Hip Extensions
Record rounds/reps.


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Record heaviest loads of each lift.


"Deathstrike" [Comp]
...21 Strict Press (115/75#)
...18 Overhead Squat (115/75#)
...15 Push Press (165/105#)
...12 Overhead Squats (165/105#)
...9 Jerks (195/125#)
...6 Overhead Squats (195/125#)
Record time.

Wednesday, October 25, 2017

2017-10-26 WOD

Thrusters and double unders?! Don't worry, it's not 17.5... Although I do wonder if that would be easier... The more thrusters you can do, the less double unders you have to do!!

Wolverine Cycle Week 5

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Score daily max load and reps/load of +sets.


Beast Work
For time:
...75 Thrusters* (95/65#)
*35 Double Unders every time you break on Thrusters. Record 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:

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max load and reps/load of +sets.


"CrossFit Open WOD 17.1"
...10-20-30-40-50 Dumbbell Snatch (50/35#)
...15 Burpee Box Jump Overs
Time cap of 20 minutes. Record time.


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


Beast Work
For time:
...75 Thrusters* (95/65#)
*35 UNBROKEN Double Unders every time you break on Thrusters. Record time.

Tuesday, October 24, 2017

2017-10-25 WOD

Tomorrow we get to test out our new Rogue Strongman Sandbags, which were featured in both the 2017 Regionals and the CrossFit Games! Hopefully, these will last longer than our D-balls have... They seem to be very well constructed, so we have high hopes for them! Let us know what you think of them after the workout!

Wolverine Cycle Week 5

For time: [RX]
...400m Run
...30 D-Ball Over Shoulder (50/30#)
...800m Run
...15 D-Ball/Sandbag Over shoulder (70/50#)
...1600m Run
...10 D-Ball/Sandbag Over Shoulder (100/70#)
Post time.


COMPETITORS

Power Snatch + OHS (Deload)
2-4 Sets:
...1 Power Snatch + 1 OHS (70-75% of 1RM Snatch)
Post load.


Snatch Pull (Deload)
...4x2 (85% of 1RM snatch)
Post load.


Death by Unbroken Power Clean
EMOM until Failure:
...1-2-3-4-5-etc. Reps of Power Clean (155/105#)
Post rounds/reps.


For time: [Comp]
...400m Run
...30 D-Ball/Sandbag Over Shoulder (70/50#)
...800m Run
...15 D-Ball/Sandbag Over shoulder (100/70#)
...1600m Run
...10 D-Ball/Sandbag Over Shoulder (150/100#)
Post time.

Monday, October 23, 2017

2017-10-24 WOD

BEAST WORK in class! Even though it's really a reference to going "beast mode" in a workout, there is a fellow X-Men by the name of Beast! And he's blue!

Wolverine Cycle Week 5

Beast Work:
In Teams of 2:
...300/240 Calorie Bike
Switch every 15/12 Calories. Must complete 10 wall balls (20/14#) before switching.


COMPETITORS

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


3 Rounds NOT for time:
...100' Rope Sled Pull (135/85#)*
...Max Effort Overhead Hold (185/125#)
*Outside on concrete


Beast Work:
In Teams of 2:
...300/240 Calorie Bike
Switch every 15/12 Calories. Must complete 10 wall balls (30/20#) before switching.


AMRAP in 7 minutes:
3-6-9-12-etc. reps of:
...Toes to Bar
...Kettlebell Swings (70/53#)
Post rounds/reps.

Sunday, October 22, 2017

2017-10-23 WOD

Wolverine Cycle Week 5

4 RFT:
...400m Run
...20 GHD Sit Ups
...15 HSPU
...10 Front Squat (135/95#)
Time cap of 25 minutes. Post time.


COMPETITORS

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


Core Work:
5 rounds NOT for time:
...10 Ring "Roll Outs"
...30 Second Flutter Kick
...10 Supermans
...30 Second Plank Hold
...10 V-Ups


Wolverine Pull Up Progression:
5 Rounds:
...Max effort unbroken pull ups
...Rest 1 minute
Record total reps. If 40+ add a weight vest next time.


4 RFT:
...400m Run
...20 GHD Sit Ups
...15 HSPU
...10 Front Squat (135/95#)
Time cap of 25 minutes. Post time.

Friday, October 20, 2017

2017-10-21 Anisha WOD!!


Hey guys!! Remember, tomorrow is the Fundraising WOD for one of our members, Anisha Sims! Please visit her fundraising page (https://www.youcaring.com/anishasims-940116) to read more about what's going on, and to donate directly through the website!

Anisha has been a member at Sigma CrossFit for years and a regular of the 5:30am class. She was recently diagnosed with transitional cell carcinoma (a type of bladder cancer - it’s malignant), which is shocking since she doesn't have any of the risk factors. Any size donation would be appreciated! Remember, there will be NO Open Gym tomorrow. If you can donate, that would be great! There are several donation items up for auction, where 100% of all the winning bids will go to the fundraising goal! LuLaRoe will also be there, selling women's apparel to benefit the cause! Please come and show your support!
#crossfit #communityforged #sigmacrossfit #STG #cancersucks


ANISHA FUNDRAISER WOD

With a partner, for time:
...100 Box Jumps (24/20")
...100 Front Squats (95/65#)
...100 Pull-ups
...100 Burpees
Post time.

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.

Tuesday, October 10, 2017

2017-10-11 WOD

Wolverine Cycle Week 3

4 Rounds:
...7 Right Arm DB Snatch (50/35#)
...7 Right Leg DB Lunges (50/35#)
...7 Left Arm DB Snatch (50/35#)
...7 Left Leg DB Lunges (50/35#)


Core Work [RX]
3 Rounds
...Max Effort Deadlift Hold (225/155#)
...Max Effort D-Ball Hold (100/70#)
...Max Effort L-Sit Hold
*Palms down and no hook grip on the DL. Bear hug the d-ball, no resting on the thighs.


COMPETITORS

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


Core Work [Comp]
3 Rounds:
...Max Effort Deadlift Hold (275/185#)
...Max Effort D-Ball Hold (150/100#)
...Max Effort L-Sit Hold
*Palms down and no hook grip on the DL. Bear hug the d-ball, no resting on the thighs.


"Hermes"
5 Rounds:
...100m Sled Drag (80/60#)
*Add 10/5# to the sled every round. Post time.


4 Rounds:
...7 Right Arm DB Snatch (50/35#)
...7 Right Arm DB OHS (50/35#)
...7 Left Arm DB Snatch (50/35#)
...7 Left Arm DB OHS (50/35#)
Post time.

2017-10-10 WOD

S.T.A.R. Labs (Scientific and Technological Advanced Research Labs) is a private research laboratory in the DC Comics universe, where several heroes have received their super powers from through their experiments. We don't think this workout will give you "super powers," but it might give you some CrossFit powers!! Remember CrossFit OPEN WODs 14.5/16.5?

Wolverine Cycle Week 3

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


"S.T.A.R. Labs" [RX]
E2MOM until Failure [RX]
...10 Bar Facing Burpees
...10 Thrusters (95/65#)
*Capped at 10 rounds. Post rounds/reps.


COMPETITORS

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


Clean Pull to Hip
...6x4 (90% of 1RM C&J)
Post load.


Beast Work
4 Rounds:
...100' Rope Sled Pull (135/85#)
...Max Unbroken Toes to Bar
...Rest 1 minute
*Sled pull on concrete. Move as fast as possible on the sled and in between movements.


"S.T.A.R. Labs" [Comp]
E2MOM until Failure
...10 Bar Facing Burpees
...10 Thrusters (115/75#)
*Capped at 10 rounds. Post rounds/reps.

Sunday, October 08, 2017

2017-10-09 WOD


Anybody wanna shoot for Rob Forte's time in "Helen" tomorrow?

Wolverine Cycle Week 3

"Helen" [RX]
3 rounds for time of:
...400m Run
...21 Kettlebell Swings (53/35#)
...12 Pull Ups
Post time.

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


COMPETITORS

Core Work:
...Tabata Hollow Rock
...Tabata Superman Rock
...Tabata Russian Twists (30/20#)


"HELLen" [Comp]
With a 20/14# weighted vest, 3 rounds for time of:
...400m Run
...21 KB Swings (53/35#)
...12 Pull Ups
Post time.


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

Thursday, October 05, 2017

2017-10-06 WOD


Check out Chris's 500# deadlift for 5 reps from Tuesday!

Wolverine Cycle Week 2

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


CORE WOD
3-5 Rounds:
...15 Russian Twists (per side)
...10 OH Weighted Lunge (per side)
...5 TGU (per side)
Go moderately heavy on everything. Be slow and deliberate, especially on the TGU.


COMPETITORS

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


CORE WORK
3-5 Rounds:
...15 Russian Twists (per side)
...10 OH Weighted Lunge (per side)
...5 TGU (per side)
Go moderately heavy on everything. Be slow and deliberate, especially on the TGU.


Wolverine RMU Progression:
5 Rounds:
...Max effort Ring Muscle Up
...Rest 1 minute
Post total reps. If 25+ add a weight vest next time.


6 RFT of:
...9 Pistols
...7 Box Jumps (30/24")
...5 Kettlebell Snatch (70/53#)*
...3 Bar Muscle Ups
*Switch arms each round. Post time.

Wednesday, October 04, 2017

2017-10-05 WOD

Tomorrow's workout will make you feel like your legs are on FIRE! But just like Wolverine, you gotta keep going and fight through it! If you want some extra spice in your legs, bring a weight vest!


Wolverine Cycle Week 2

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


AMRAP in 9 minutes:
... 1-2-3-4-5- etc. Shuttle Run (2x50')
...10-20-30-40-50- etc. Air Squats
Post rounds/reps.


COMPETITORS

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


Snatch Pull to Hip
...6x4 (90% of 1RM snatch)
Post heaviest load.


Beast Work
...Assault Bike 10-20 Tabata
...Rest 2 Minutes
...Assault Bike 20-10 Tabata
...Rest 4 Minutes
...Sprint Total Calories from first 2 tabatas.
Post calories from the 2 tabatas, and time for the final sprint.


With a 20/14# vest, AMRAP in 9 minutes:
... 1-2-3-4-5- etc. Shuttle Run (2x50')
...10-20-30-40-50- etc. Air Squats
Post rounds/reps.

Tuesday, October 03, 2017

2017-10-04 WOD

Wolverine Cycle Week 2

"Tri to keep going"
For Time:
...400m Run
...1km Bike
...500m Row
Rest 5 minutes then,
4 Rounds:
...54 Double Unders
...18 Wall Balls (20/14#)
...9 Chest to Bar Pull Ups
Time cap of 30 minutes. Post time.


COMPETITORS

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


"Tri to keep going"
For Time:
...400m Run
...1km Bike
...500m Row
Rest 5 minutes then,
4 Rounds:
...54 Double Unders
...18 Wall Balls (20/14#)
...9 Chest to Bar Pull Ups
Time cap of 30 minutes. Post time.


Core work:
Tabata
...Plank
...Side Plank
...Slam Balls
*Perform a complete tabata for each movement. Switch sides on the side plank every round.

Monday, October 02, 2017

2017-10-03 WOD

Wolverine Cycle Week 2

Deadlift
...3x5, build to daily max
...2x5+, 75% of daily max
Score daily max load and reps/load of +sets.


Beast Work:
E2MOM for 5 Rounds
...12 Bar Facing Burpees
...Max Power Cleans (135/95#)
Score total power cleans. If you cannot finish 12 bar-facing burpees faster than 1:30, you should scale the reps down!


COMPETITORS

Deadlift
...3x5, build to daily max
...2x5+, 75% of daily max
Score daily max load and reps/load of +sets.


DB/Accessory:
AMRAP in 6 minutes:
...8 Dumbbell Renegade Rows (50/35#)
...8 DB Front Squats (50/35#)
...8 DB HSPU (50/35#)
One set of DB.


Beast Work:
E2MOM for 5 Rounds
...12 Bar Facing Burpees
...Max Power Cleans (135/95#)
Score total power cleans.


For Time:
...21-15-9 cal Row
...7-5-3 Overhead Squat (155/105#)
...3-2-1 Legless Rope Climb
Post time.

Sunday, October 01, 2017

2017-10-02 WOD

Wolverine Cycle Week 2

Every 3 minutes for 5 rounds:
...12/9 cal Bike
...9 SDHP (95/65#)
Score slowest round.


3-5 Rounds:
...15 Weighted Hip Extensions
...15 Twisting Med-Ball Throws, per side
...15 Weighted Abmat Sit Ups (30/20# with straight legs)
...100m One Arm Heavy Farmer Carry, per side
Go unbroken on each movement.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x10, build to daily max
...2x10+, 75% of daily max
Score is daily max load and reps/load of +sets.


3-5 Rounds:
...15 Weighted Hip Extensions
...15 Twisting Med-Ball Throws, per side
...15 Weighted Abmat Sit Ups (30/20# with straight legs)
...100m One Arm Heavy Farmer Carry, per side
Go unbroken on each movement.


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Score heaviest loads for each lift.


Every 3 minutes for 5 rounds:
...12/9 cal SkiErg
...9 SDHP (115/75#)
Score slowest round.