Wednesday, November 15, 2017

2017-11-16 or 2017-11-18 WOD

Wolverine Cycle Week 8

3 rounds:
0:00-2:00
...400m Run
2:00-3:00
...Max Thrusters (45/35#)
3:00-4:00
...Max sit ups
4:00-5:00
...Max Ring Dips
Rest 3 minutes. Record total reps of thrusters, sit ups, and ring dips (reps per movement in comments).


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:

2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest load.


Clean Pull
...4x4 (105% of 1RM C&J)
Record heaviest load.


For time:
...1K Row
EMOM 5 burpees over the rower.
Record time.


3 rounds:
0:00-2:00
...400m Run
2:00-3:00
...Max DB thrusters (50/35#)
3:00-4:00
...Max GHDSU
4:00-5:00
...Max Muscle Ups
Rest 3 minutes. Record total reps of thrusters, GHDSU, and muscle ups (reps per movement in comments).

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