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.

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