Friday 2.13.15 Competitor WOD

Max Effort Lower

Strength

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

WOD

“Ecto-1”
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

Abs/Core

3×30 banded ab crunches

Finisher/Recovery

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

 

By | 2016-10-20T15:18:36-04:00 February 12th, 2015|Uncategorized|Comments Off on Friday 2.13.15 Competitor WOD