Tuesday 12.23.14 Competitor WOD

Max Effort Lower

Strength

Front Squat (1RM – less than 10 reps after 50%)

WOD

“Doctor Deltoid”
2 Rounds of the below, with 3min rest in between rounds
–In 3min Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Snatches in remaining time
1min Rest
–In 3 minutes Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Clean and Jerks from the hang in the remaining time
1min Rest
–In 3 minutes complete–
25 KB Swings (55,35)
15 Burpees
AMRAP KB Goblet Squats in the remaining time
** Score total Snatches + C&J + Goblet Squats

*Last completed 9.30.14

Special Strength

8RM Arched back good mornings with micro band tension pulling slightly forward **attached band to bottom of ring uprights

Abs/Core

100 heavy banded ab crunches

Finisher/Recovery

400m Sprint rest 1:1, 300m Sprint, rest 1:1, 200m Sprint rest 1:1, 100m Sprint

 

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