Wednesday, October 25, 2017

2017-10-26 WOD

Thrusters and double unders?! Don't worry, it's not 17.5... Although I do wonder if that would be easier... The more thrusters you can do, the less double unders you have to do!!

Wolverine Cycle Week 5

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Score daily max load and reps/load of +sets.


Beast Work
For time:
...75 Thrusters* (95/65#)
*35 Double Unders every time you break on Thrusters. Record time.


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:

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max load and reps/load of +sets.


"CrossFit Open WOD 17.1"
...10-20-30-40-50 Dumbbell Snatch (50/35#)
...15 Burpee Box Jump Overs
Time cap of 20 minutes. Record time.


Wolverine HSPU Progression:
5 Rounds:
...1 minute of max HSPU
...1 minute of rest
Record total reps. If 40+, add a deficit next time.


Beast Work
For time:
...75 Thrusters* (95/65#)
*35 UNBROKEN Double Unders every time you break on Thrusters. Record time.

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