Wednesday 2.18.15 Competitor WOD

Explosive Strength

Strength

Barbell Squat Jumps (5×5 for max load)

Strength

Snatch Pull (5×5 from 4″ blocks, build to a heavy 5)

Strength

Clean Pull (5×5 from 4″ blocks, build to a heavy 5)

WOD

“Amadeus”
3 Rounds
400m Row
21 DB Alternating Snatches (60,45)
7 Bar Muscle Ups
**25min time cap

Abs/Core

Strict Toes to Bar – 3×10
**Max Time L-Hold on 10th Rep of Each Set

 

By | 2016-10-20T15:18:30-04:00 February 17th, 2015|Uncategorized|Comments Off on Wednesday 2.18.15 Competitor WOD