MONDAY 12.22.14 COMPETITOR WOD

Dynamic Effort Upper

Strength

Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM)

WOD

“Crash”
x10 60sec. Rounds
2 Bear Complexes (135,95)
Max Dubs
**60sec. rest between each round
**Score = total dubs
**BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS
** You may string together the movements as long as all standards are met

Special Strength

Floor press 8×3 (3 wide, 3 normal, 3 narrow) 45% 1RM bench + double micro band tension

Special Strength

12RM DB press **max 4 attempts

Abs/Core

3x1min plank for max weight

Finisher/Recovery

3×20 Each – Incline Reverse Flys + Windmills

 

By | 2016-10-20T15:19:20-04:00 December 21st, 2014|Uncategorized|Comments Off on MONDAY 12.22.14 COMPETITOR WOD