Monday, November 20, 2017

2017-11-21 WOD

Wolverine Cycle Week 9

Bench Press for max load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


3 rounds for time:
...10 D-Ball/D-bag Over Shoulder (100/70#)
...15 HSPU
...20 GHD Sit Ups
Record time.


COMPETITORS

Bench Press for max load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


3 rounds for time:
...10 D-Ball/D-bag Over Shoulder (150/100#)
...15 Deficit HSPU (-4/2")
...20 Pistol Squats
Record time.


5 Rounds NOT for time:
...8 Snatch Grip Barbell Shrug
...8 Barbell Curl
...5 Plyo Push Up (45/25#)
Move immediatley from one movement to the next. Rest as needed between rounds.


For time:
...5-10-15-20-25-20-15-10-5 cal Bike Sprint
...10-20-30-40-50-40-30-20 sec Rest
Record time.

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