Max Effort Lower
Strength
Paused Back Squat (1RM with 2sec pause )
WOD
“Anti-Venom”
In 15min Complete
15 Thrusters (135,95)
30 Burpees Over Bar
60 Ab Mat Sit Ups
120 Dubs (x2)
**Score time
15 Thrusters (135,95)
30 Burpees Over Bar
60 Ab Mat Sit Ups
120 Dubs (x2)
**Score time
Special Strength
Special Strength
3×20 Single Leg Reverse Hypers
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg
Midline
3×13 DB Leg Raises
http://conjugatefitness.wistia.com/medias/8c8j4byaot
http://conjugatefitness.wistia.com/medias/8c8j4byaot
Finisher/Recovery
3min Belt Squat Walking on foam pads
*Use dip belt and foam pads to change variation
http://conjugatefitness.wistia.com/medias/20vte1e8is
*Use dip belt and foam pads to change variation
http://conjugatefitness.wistia.com/medias/20vte1e8is
http://conjugatefitness.wistia.com/medias/n60shqvn8s