Tuesday, November 21, 2017

2017-11-22 WOD

Wolverine Cycle Week 9

Sigma Strength Protocol: Back Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


AMRAP in 15 minutes of:
...21 cal Row
...15 Box Jumps
...9 C2B Pull Ups
Record rounds/reps.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


5 rounds NOT for time:
...40 Abmat Sit Ups
...Max time Forearm Plank hold
*DO NOT REST BETWEEN THE SIT-UPS AND PLANK


AMRAP in 15 min of:
...21 cal SkiErg
...15 DB Snatch (50/35#)
...9 C2B Pull Ups
Record rounds/reps.


For time:
...100 Power Cleans (115/75#)
*Every time you break 10/8 cal Row. Record time.

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