Friday 3.6.15 Competitor WOD

Max Effort Lower

WOD

“CrossFit Games Open 14.2 and 15.2ย “
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
**The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Strength

Box Squatsย (1RM with micro bands)
** Below parallel

Special Strength

4×10 Bulgarian Split Squats with DB or KBs

Special Strength

3 x 15 Barbell Hip Bridges

Midline

100 MB Russian Twist
**complete in as few sets as possible with heaviest MB possible

Finisher/Recovery

100 Banded Good Mornings

 

By | 2016-10-20T15:18:18-04:00 March 5th, 2015|Uncategorized|Comments Off on Friday 3.6.15 Competitor WOD