Thursday 12.18.14 Competitor WOD

Dynamic Effort Lower

Strength

Deadlift to a 2″ negative (In 10min build to a heavy single, no fails)
Stand on a 2″ Foam Pad

WOD

12-10-6-6-10-12
Deadifts (BW)
HR Push Ups
**Between each round complete 28 Dubs (x2)
**28 reps to get down and back up the ladder

Special Strength

3×10 DB Bulgarian split squats (each leg)

Special Strength

3×20 Russian KB Swings (70,55) for max band tension

Abs/Core

3×15 landmines (L+R=1)

Finisher/Recovery

3×20 Reverse Hypers

Announcements

Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness

 

By | 2016-10-20T15:19:21-04:00 December 17th, 2014|Uncategorized|Comments Off on Thursday 12.18.14 Competitor WOD