Tuesday, October 10, 2017

2017-10-11 WOD

Wolverine Cycle Week 3

4 Rounds:
...7 Right Arm DB Snatch (50/35#)
...7 Right Leg DB Lunges (50/35#)
...7 Left Arm DB Snatch (50/35#)
...7 Left Leg DB Lunges (50/35#)


Core Work [RX]
3 Rounds
...Max Effort Deadlift Hold (225/155#)
...Max Effort D-Ball Hold (100/70#)
...Max Effort L-Sit Hold
*Palms down and no hook grip on the DL. Bear hug the d-ball, no resting on the thighs.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max load and reps/load of +sets.


Core Work [Comp]
3 Rounds:
...Max Effort Deadlift Hold (275/185#)
...Max Effort D-Ball Hold (150/100#)
...Max Effort L-Sit Hold
*Palms down and no hook grip on the DL. Bear hug the d-ball, no resting on the thighs.


"Hermes"
5 Rounds:
...100m Sled Drag (80/60#)
*Add 10/5# to the sled every round. Post time.


4 Rounds:
...7 Right Arm DB Snatch (50/35#)
...7 Right Arm DB OHS (50/35#)
...7 Left Arm DB Snatch (50/35#)
...7 Left Arm DB OHS (50/35#)
Post time.

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