Dynamic Effort Upper
Strength
Power Jerk (6×3 @ 75% 1RM w/ 3sec. pause)
WOD
“Achy Breaky Heart”
8 Rounds
30sec. Max Russian KB Swings (55,35)
30sec. Max Wall Balls (20,14)
30sec rest
**Score total reps
30sec. Max Russian KB Swings (55,35)
30sec. Max Wall Balls (20,14)
30sec rest
**Score total reps
Special Strength
Special Strength
4×15 Banded Low Rows
**Seated on the ground, Suspend a pvc inside 2 bands choked from in front of you
**Seated on the ground, Suspend a pvc inside 2 bands choked from in front of you
Midline
5×12 Weighted Zercher Barbell Sit Ups w/ feet anchored
https://youtu.be/W4aTyFhuv7E
**Video shows decline, do not perform declined, anchor feet under dolly
https://youtu.be/W4aTyFhuv7E
**Video shows decline, do not perform declined, anchor feet under dolly
Finisher/Recovery
5 Rounds
1min Max Ski Erg, Lat & Tricept dominant
**Do not use your legs
1min Max Ski Erg, Lat & Tricept dominant
**Do not use your legs
**Build across