Sunday, November 12, 2017

2017-11-13 WOD

Here's a repeat from last year's conditioning cycle (The Flash Cycle). Don't forget to look up your old scores and notes from last time! Hopefully, if you took good notes about where you may have broken a set last year, that might help you push through it this year!

Wolverine Cycle Week 8

"Blacksmith" [RX]
AMRAP in 20 Minutes
...200m Run
... 8 Front Squat (95/65#)*
...10 Push Press (95/65#)*
...12 Thrusters (95/65#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!
Record rounds/reps.


COMPETITORS

Back Squat (Deload)
...5x3 (65% of 1RM)
Record load.


4 rounds NOT for time of:
...15 DB Hammer Curls
...15 DB Bent Over Flies
...15 DB Standing DB Row (both arms at same time)


"Blacksmith" [Comp]
AMRAP in 20 minutes:
...100m Sled Drag (55/35#)
... 8 Front Squat (115/75#)*
...10 Push Press (115/75#)*
...12 Thrusters (115/75#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!
Record rounds/reps.


For time:
...50 Box Jump Overs (24/20")
...40 cal Row
...30 Chest to Bar Pull Ups
Record time.

No comments:

Post a Comment