Wednesday, November 08, 2017

2017-11-09 WOD

Wolverine Cycle Week 7

On a 12 minute clock:
0-3 Minutes:
...Run 400m
...Max Clean and Jerk (155/105#)
Rest 1 minute
4-7 Minutes:
...Run 400m
...Max Snatch (135/95#)
Rest 1 minute
9-12 Minutes:
...Run 400m
...Max Thrusters (115/75#)
Record total reps (reps per movement in comments).


5 rounds:
...Max Effort Forearm Plank Hold
...Rest 1 minute
Record total time held.


COMPETITORS

Sigma Strength Protocol: Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


5 rounds:
...Max Effort Forearm Plank Hold
...Rest 1 minute
Record total time held.


For time:
...3K Row
Record time.


On a 12 minute clock:
0-3 Minutes:
...Run 400m
...Max Clean and Jerk (185/125#)
Rest 1 minute
4-7 Minutes:
...Run 400m
...Max Snatch (155/105#)
Rest 1 minute
9-12 Minutes:
...Run 400m
...Max Thrusters (135/95#)
Record total reps (reps per movement in comments).

No comments:

Post a Comment