Wednesday 2.11.15 Competitor WOD

Strength

Squat Clean (10×2 @ 501RM + micro band tension )
*Use DBs to anchor bands

Strength

Clean Pull (5×5)

WOD

“Venkman”
With a clock beeping every 1min complete:
1min Max Pull Ups
–Then–
x6 Pull Ups EMOM for 6min
Rest 1min
1min Max Alternating T2B
–Then–
x6 Alternating T2B EMOM for 6min
Rest 1min
1min Max Ring Dips
–Then–
x6 Ring Dips EMOM for 6min
Rest 1min
1min Max Dubs (x3)
–Then–
x18 Dubs EMOM for 6min
*Score total reps

Banded Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side. 3 Sets

By | 2015-02-10T21:09:24-05:00 February 10th, 2015|Uncategorized|Comments Off on Wednesday 2.11.15 Competitor WOD