Wednesday, October 18, 2017

2017-10-19 WOD


Watch this video and see if you can beat Froning's time, with him using heavier weight than we have programmed for our competitors!

Wolverine Cycle Week 4

"Diane" [RX]
21-15-9 reps for time:
...Deadlift (225/155#)
...HSPU
Post time.


AMRAP in 12 minutes:
...15/12 Calorie (Ski/Bike/Row)*
...10 Burpees
...Rest 1 minute
*Alternate movements every round. Post rounds/reps.


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:

Push Press (Deload)
...5x5 (55% of 1RM)
Post load.


For fun:
...10 minute "trail run" (on the median) with a vest (20/14#)
...10 minute "trail run" (on the median) without a vest
Post how much fun you had to WODTogether!


"Strict Diane"
21-15-9 reps for time:
...Deadlift (275/185#)
...Strict HSPU
Post time.


AMRAP in 12
...15/12 Calorie (Ski/Bike/Row)*
...10 Burpees
...Rest 1 minute
*Alternate movements each round. Post rounds/reps.

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