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.

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