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.

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