Thursday 2.12.15 Competitor WOD

Dynamic Effort Upper

Strength

Hang Clean (3×3 @ 70% from blocks, bar above knee. Full Squat)

Strength

Hang Snatch (3×3 @ 70% from blocks, bar above knee. Full Squat)

WOD

“Rowing Nancy”
5 Rounds
250m Row
15 OHS (95,65)

**20min time cap

Special Strength

6×3 Klokov Press @ 70% 1RM

Special Strength

50 banded pull downs

Abs/Core

5 Rounds
:30sec Plank Hold
:15sec Superman Hold
:15sec Rest

Finisher/Recovery

100 banded overhead pull aparts

 

By | 2016-10-20T15:18:36-04:00 February 11th, 2015|Uncategorized|Comments Off on Thursday 2.12.15 Competitor WOD