Friday 2.20.15 Competitor WOD

Dynamic Effort Lower

Strength

Front Box Squat (6×3 @ 75% 1RM)
**If you do not have front box squat numbers work at 65% 1RM front squat

WOD

“Flirting with disaster”
3min AMRAP
12 Thrusters (95,65)
12 Pull Ups
–3min Rest–
3min AMRAP
9 Thrusters
9 Pull Ups
–3min Rest–
3min AMRAP
6 Thrusters
6 Pull Ups
–3min Rest–
3min AMRAP
3 Thrusters
3 Pull Ups
**Score total reps

Special Strength

8×1 Sumo Deadlift @ 50% 1RM + double micro band tension

Special Strength

1×8 Back Squat @ 50% 1RM + 10#

Abs/Core

100 banded side bends
**100 each side

Finisher/Recovery

3 x 30 Bent knee reverse hypers

 

By | 2016-10-20T15:18:30-04:00 February 19th, 2015|Uncategorized|Comments Off on Friday 2.20.15 Competitor WOD