Monday 3.2.15 Competitor WOD

Max Effort Upper

Strength

Floor Press (8RM – for max weight + micro band)
WOD
“Ultimate Warrior”
0:00 – 3:00
2 Rounds
6 Thrusters (75,55)
20 Dubs (x1)
3:00 – 6:00
2 Rounds
8 Thrusters
20 Dubs
6:00 – 9:00
2 Rounds
10 Thrusters
20 Dubs
**Continue up the ladder, adding 2 thrusters until you fail.
**Score total thrusters + dubs

Special Strength

3 x 8 DB JM Press
**For max load

Special Strength

4 x 15 DB Rear Delt Raise

Special Strength

4x15sec. holds GHD Back Extensions with Snatch Grip

Midline

100 each side – Barbell side bends

Finisher/Recovery

100 banded pull aparts

By | 2016-10-20T15:18:24-04:00 March 1st, 2015|Uncategorized|Comments Off on Monday 3.2.15 Competitor WOD