Thursday 1.22.15 Competitor WOD

Max Effort Upper


Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack)
Score total seconds in reps category


“Enuff Z’Nuff”
On a 15min Running Clock
1000m Row
–Then AMRAP–
2 Rope Climb
10 KB Swings (55,35)
30 Dubs (x3)
**1 Rope Climb = 3 ring rows
**Score total rounds + Reps of rope climbs, swings and dubs

Special Strength

Special Strength

Inverted Barbell Row – not banded


50 GHD Back Extentions


100 Seated banded pull downs


By | 2016-10-20T15:18:57-04:00 January 21st, 2015|Uncategorized|Comments Off on Thursday 1.22.15 Competitor WOD