Thursday 1.1.14 Competitor WOD

Dynamic Effort Upper

Strength

Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#)
Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow

Strength

Shoulder Press (5RM)

WOD

“2015”
For Time Accumulate:
2015 feet of running
2015# GTOH
2015# of BW in pullups
2015 inches box jumped
2015# of BW in pullups
2015# GTOH
2015 feet of running

Abs/Core

100 standing banded ab crunches

Finisher/Recovery

100 Standing Bradford Press with earthquake bar

 

By | 2016-10-20T15:19:14-04:00 December 31st, 2014|Uncategorized|Comments Off on Thursday 1.1.14 Competitor WOD