Friday 1.9.14 WOD

Dynamic Effort Upper

Strength

Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#)
If you fail, decrease weight by 5# and complete only normal and narrow grip

WOD

“Dude looks like a lady”
In 6min complete:
15-12-9
Thrusters (95,65)
C2B
In 5min complete:
12-9-6
Thrusters
C2B
In 4min complete:
9-6-3
Thrusters
C2B
**If you complete the given reps before the time cap, rest. If you fail to complete the given reps, stop and restart with new rep scheme.
**Score the time of completion of each AMRAP. Add 1sec for each remaining rep
**Rx+ rep scheme, 21-15-9, 15-12-9, 12-9-6

Extra Credit

50 L- Sit scissor kicks
**use boxes to perform L Sithttp://conjugatefitness.wistia.com/medias/jgviej6juw

IMG_7769

By | 2016-10-20T15:19:08-04:00 January 8th, 2015|WOD|Comments Off on Friday 1.9.14 WOD