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.

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