Friday 1.2.14 Competitor WOD

Max Effort Lower

Strength

Banded Deadlift (1RM)
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL

WOD

15min AMRAP
“Diane”
21-15-9
Deadlifts (225,155)
HSPUs
**If you complete the 9 reps, restart at 21
**Score total reps

Special Strength

3×8 GHD Back Extension
3×8 Snatch Grip Deadlift
**Superset heavy sets

Special Strength

3×15 single leg KB Deadlifts

Abs/Core

3×25 banded oblique twist

Finisher/Recovery

100 Reverse Hypers
**Work light

 

By | 2016-10-20T15:19:14-04:00 January 1st, 2015|Uncategorized|Comments Off on Friday 1.2.14 Competitor WOD