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.

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