Monday 11.24.14 Competitor WOD

Dynamic Effort Upper

Strength

Shoulder Press (6×4 @ 75% 1RM )
*take from ground

WOD

15min Capacity Test (AMRAP – Reps)
5min max Cal Row
4min max Pull Ups
3min max STOH (135,95)
2min max KB Swings (70,55)
1min Max Front Squat (135,95)
**Score total reps
**No rest between movements

Special Strength

4×20 each arm thumb down rear delt raise

Special Strength

3×15 Ring Push Ups

Abs/Core

5x45sec GHD static Holds

Finisher/Recovery

3 rounds
200m skir erg or bike
50 banded pull aparts

Thanksgiving Holiday Schedule

• Thursday 11.27.14 –  9am WOD, 10am Flag Football at Radnor Memorial Park
• Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
• Saturday 11.29.14 – Regular Schedule Resumes

 

By | 2016-10-20T15:19:38-04:00 November 23rd, 2014|Uncategorized|Comments Off on Monday 11.24.14 Competitor WOD