Sunday, October 22, 2017

2017-10-23 WOD

Wolverine Cycle Week 5

4 RFT:
...400m Run
...20 GHD Sit Ups
...15 HSPU
...10 Front Squat (135/95#)
Time cap of 25 minutes. Post time.


COMPETITORS

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


Core Work:
5 rounds NOT for time:
...10 Ring "Roll Outs"
...30 Second Flutter Kick
...10 Supermans
...30 Second Plank Hold
...10 V-Ups


Wolverine Pull Up Progression:
5 Rounds:
...Max effort unbroken pull ups
...Rest 1 minute
Record total reps. If 40+ add a weight vest next time.


4 RFT:
...400m Run
...20 GHD Sit Ups
...15 HSPU
...10 Front Squat (135/95#)
Time cap of 25 minutes. Post time.

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