Monday 2.16.15 Competitor WOD

Dynamic Effort Upper

Strength

Hang Snatch (3×3 @ 75% from blocks, above knee)

Strength

Hang Clean (3×3 @ 75% from blocks, bar above knee)

WOD

“Blue Monday”
Infinite EMOM
1 Power Snatch (75,55)
5 Box Jumps (24,20)
**Add one additional snatch EMOM
**Once you fails, restart on round 1 for 20min
**Score highest rounds + reps

Special Strength

6×3 Klokov Press @ 75% 1RM

Special Strength

3RM Weighted Pull Ups
Then,
2 x max reps @ 50%

Abs/Core

x1 Max time hollow rock hold
Then,
3 x 50% max time

Finisher/Recovery

2 x 50 banded upright rows

 

By | 2016-10-20T15:18:33-04:00 February 15th, 2015|Uncategorized|Comments Off on Monday 2.16.15 Competitor WOD