Thursday 1.29.15 Competitor WOD

Max Effort Lower

Strength

Back Squat (Max Reps, 1 attempt (45,35))

WOD

“Planet CrossFittness”
1-2-3-4-5-6-7-8-9-10
Hang Cluster (75,55)
After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats
**20min Time Cap

Special Strength

3×8 Deadlift 50% 1RM with green band tension

Special Strength

3×6 Glute Hame Raises with hands behind head

Special Strength

3×30 Reverse Hyper

Abs/Core

6x20sec. Weighted Plank Holds
**Go for max weight in 20sec.
http://conjugatefitness.wistia.com/medias/gjv456107x

Finisher/Recovery

4 x 30sec. Wall Sits
*Recuperation method

 

By | 2016-10-20T15:18:51-04:00 January 28th, 2015|Uncategorized|Comments Off on Thursday 1.29.15 Competitor WOD