Friday 1.23.15 Competitor WOD

Dynamic Effort Lower

Strength

Clean (6×3 @ 70% 1RM )
**This is a squat clean

WOD

Running “Randy”
800m Run
–Then–
“Randy”
75 Snatches (75,55)
–Then–
800m Run
*Score time
*800m Run = 1000m Row

Special Strength

3×10 Overhead walking lunges w/ axel bar

Special Strength

3×8 Snatch Grip Dimmel deadlift @ 30% 1RM Snatch

Special Strength

8×1 conventional deadlifts @ 50% + green band tension

Abs/Core

100 Side bends (L+R=2)

Finisher/Recovery

3×30 reverse hyper

 

By | 2016-10-20T15:18:57-04:00 January 22nd, 2015|Uncategorized|Comments Off on Friday 1.23.15 Competitor WOD