Tuesday 1.13.15 Competitor WOD

Dynamic Effort Upper

Strength

Power JerkΒ (6×3 @ 70% 1RM )

WOD

“YOLO”
5 Rounds
5 Power Cleans (135,95)
4 Front Squats
3 Push Jerks
2 Bar Muscle Ups
**1min Rest, mandatory at the end of each round
**Score your slowest round
**20min time cap

Special Strength

3 x 12 Banded Strict Pull Ups with micro band
**rest 2min between each attempt
http://conjugatefitness.wistia.com/medias/34hkngiomm

Special Strength

3 x 15 inverted barbell row
**feet on bench

Abs/Core

Finisher/Recovery

100 Banded Pull Aparts

Announcements

Saturday, 1.17.15 – Happy Hour and Auction

 

By | 2016-10-20T15:19:05-04:00 January 12th, 2015|Uncategorized|Comments Off on Tuesday 1.13.15 Competitor WOD