Sunday, November 19, 2017

2017-11-20 WOD

Wolverine Cycle Week 9

"Vino" [RX]
10 rounds for time:
...20 Double Unders
...10 Toes to Bar
...10 Front Squats (95/65#)
Record time.


COMPETITORS

"Vino" [Comp]
10 rounds for time:
...30 Double Unders
...10 Feet-on-bench Body Rows
...10 Front Squats (115/75#)
Record time.


4 rounds NOT for time:
...:30sec Hollow Hold
...:30sec rest
...:30sec Hollow Flutter Kicks
...:30sec rest


Wolverine Pull Up Progression:
5 Rounds:
...Max effort pull up
...Rest 1 minute
Record total reps. If 40+ add a weight vest next time.


Deadlift (deload)
...5x3 (65% of 1RM)
Record load.

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