Friday 2.13.15 Competitor WOD

Max Effort Lower


Deadlift to a 2″ negative (1RM)
Stand on a 2″ Foam Pad


3 Round
20 KB Swings (55,35)
15 Toes to Bar
10 Front Squats (115,75)
–3min rest–
2 Round
15 KB Swings
10 Toes to Bar
5 Front Squats
–3min Rest–
1 Round
100 Dubs (x2)
**Score time minus rest. 26min time cap

Special Strength

4×20 Sumo dimmel deadlifts
*this video shows a conventional stance, use sumo stance

Special Strength

3×15 strict reverse hypers for max weight
**Strict, you can not use the momentum of the pendulum swing to reach flexion


3×30 banded ab crunches


4×20 hip bridges for max weight plus mico band tension