Thursday 3.5.15 Competitor WOD

Coach Daniel

Dynamic Effort Upper

Strength

Press Complex @ 75% Strict Press (3×5 Strict Press, 3×5 Push Press, 3×5 Push Jerk  )

WOD

“Superfly Splash”
21-15-9
OHS (135,95)
KB Swings (55,35)

Special Strength

3×10 single arm DB bench press
**increase to heavy load

Special Strength

3 x 10 single arm bent over DB Row
**position hand on bench with back at 45 degree angle. keep back flat. Anchor hand on edge of side of bench, no flat on bench. This will isolate the lat

Midline

200 Flutter Kicks (L+R=1)

Finisher/Recovery

3×20 standing reverse banded flys