Monday, October 23, 2017

2017-10-24 WOD

BEAST WORK in class! Even though it's really a reference to going "beast mode" in a workout, there is a fellow X-Men by the name of Beast! And he's blue!

Wolverine Cycle Week 5

Beast Work:
In Teams of 2:
...300/240 Calorie Bike
Switch every 15/12 Calories. Must complete 10 wall balls (20/14#) before switching.


COMPETITORS

Back Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


3 Rounds NOT for time:
...100' Rope Sled Pull (135/85#)*
...Max Effort Overhead Hold (185/125#)
*Outside on concrete


Beast Work:
In Teams of 2:
...300/240 Calorie Bike
Switch every 15/12 Calories. Must complete 10 wall balls (30/20#) before switching.


AMRAP in 7 minutes:
3-6-9-12-etc. reps of:
...Toes to Bar
...Kettlebell Swings (70/53#)
Post rounds/reps.

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