Monday 2.23.15 Competitor WOD

Max Effort Lower

Strength

No Feet, No Hook, Clean (1RM – less than 10 reps after 50%)
Full Squat Clean
Feet can not move throughout movement
No Hook Grip

WOD

Tabata This!
KB Swings (55,35)
Sit Ups
Power Cleans (75,55)
Burpee Pull Ups
**8 Rounds of 20 sec. on 10 sec off at each movement
**Score lowest reps

Special Strength

1 x 8 Back Squat at 50% 1RM + 10#
**Over the next weeks we will be build across this movement

Special Strength

4 x 15 Good Morning
**Build across

Abs/Core

x6 1min weighted plank holds (45,25)

Finisher/Recovery

Sled Drag –
6 x 50m each
Forward
Backward
Left Lateral
Right Lateral

 

By | 2016-10-20T15:18:27-04:00 February 22nd, 2015|Uncategorized|Comments Off on Monday 2.23.15 Competitor WOD