Monday 1.26.15 Competitor WOD

Dynamic Effort Lower

Strength

Clean (12×2 @ 75% 1RM)
**This is a squat clean, TNG

WOD

“2015 Firefighter Throwdown Event 4”
10min AMRAP
60 Wallballs (20,14)
30 Deadlifts (255, 165)
15 Pull Ups
**Rx+ Fat Bar Deadlifts

Special Strength

Special Strength

Abs/Core

3×20 Banded GHD Sit Ups To Parallel
http://conjugatefitness.wistia.com/medias/3iv3lhdksc

Finisher/Recovery

3×8 Single Leg Reverse Hypers
**8 each leg for 3 rounds
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg

 

By | 2016-10-20T15:18:54-04:00 January 25th, 2015|Uncategorized|Comments Off on Monday 1.26.15 Competitor WOD