Thursday 2.5.15 Competitor WOD

Dynamic Effort Lower

Strength

Clean (8×2 @ 80% 1RM)
**This is a squat clean

WOD

“The Come Back”
15min AMRAP
60 Calorie Row
50 MB Sit Ups (20,14)
40 Box Jumps (24,20)
30 Back Racked Lunges (95,65)(L+R=2)
20 Power Cleans (95,65)
10 Muscle Ups (bar or ring)
**1MU = 3 Pull Ups + 3 Push Ups

Special Strength

Seated Good Mornings

Special Strength

50 Reverse Hypers
**Break into as few sets as possible
**Work at 70% 1RM back Squat

Abs/Core

4 x 30sec. Flutter Kicks

Extra Credit

100 Banded Adductions
**50 each side

By | 2016-10-20T15:18:44-04:00 February 4th, 2015|Uncategorized|Comments Off on Thursday 2.5.15 Competitor WOD