Monday 1.5.14 Competitor WOD

Dynamic Effort Lower

Strength

Box Squats (8×2 @ 80% 1RM – Below Parallel )

WOD

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

**25min time cap

Special Strength

3×12 Straight Legged GHD Deadlift
http://conjugatefitness.wistia.com/medias/re1edqsr40

Special Strength

50 Single Legged Good Mornings – each leg
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg

Special Strength

3×20 Banded Adductions

Abs/Core

3×20 Russian Twist (L+R=1)

Finisher/Recovery

 

By | 2016-10-20T15:19:11-04:00 January 4th, 2015|Uncategorized|Comments Off on Monday 1.5.14 Competitor WOD