Wednesday, October 11, 2017

2017-10-12 WOD

Wolverine Cycle Week 3

Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


AMRAP in 1 minute:
...Max double unders
AMRAP in 8 minutes:
...10 Pull Ups
...20 Wall balls (20/14#)
AMRAP in 1 minute:
...Max double unders
Post rounds/reps as one score, total double under reps as a separate score.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Back Squat (Deload)
...5x5 (55% of 1RM)
Post loads.


Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


AMRAP in 1 minute:
...Max double unders
AMRAP in 8 minutes:
...10 Chest to Bar
...20 Wall balls (20/14#)
AMRAP in 1 minute:
...Max double unders
Post rounds/reps as one score, total double under reps as a separate score.


3 rounds:
...500-400-300-200-100m row
...Rest 50-40-30-20-10 sec
*Increase pace for the shorter rounds.

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