Tuesday 12.16.14 Competitor WOD

Dynamic Effort Upper

Strength

Clean Complex (Work to a heavy complex )
1 Power Clean + 2 Jerks

WOD

“The Incredible Hulkstress”
21 Power Cleans (135,95)
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull ups
1 Rope Climb

Special Strength

8×3 Bench Press (4 Sets Wide, 4 Sets Middle) @ 40% 1RM + micro bands (red)

Special Strength

5×5 Clean Pull

Abs/Core

3x1min GHD Paddling Each Side

Finisher/Recovery

4×25 Earthquake Bar Bench Press

 

By | 2016-10-20T15:19:23-04:00 December 15th, 2014|Uncategorized|Comments Off on Tuesday 12.16.14 Competitor WOD