Tuesday 2.24.15 Competitor WOD

Dynamic Effort Upper

Strength

Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat)

Strength

Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat)

WOD

“Rebel Yell”
12min AMRAP
2 Snatches (135,95)
20 Dubs (x2)
4 Snatches
20 Dubs
6 Snatches
20 Dubs
8 Snatches
20 Dubs
10 Snatches …..
**Score total reps

Special Strength

6×3 @ 80% Klokov Press

Special Strength

3 x 12 weighted kipping pull ups
**Use weight vest

Abs/Core

100 Sit Ups in as few sets as possible.
**Anchor feet under DBs or dollys

Finisher/Recovery

3x 20 Incline Reverse DB Flys + Windmills

 

By | 2016-10-20T15:18:27-04:00 February 23rd, 2015|Uncategorized|Comments Off on Tuesday 2.24.15 Competitor WOD