Monday 3.16.15 Competitor WOD

Max Effort Upper

Strength

Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk)
**Complete the first 2 sets as a warm up 1min apart
**Complete the next 5 sets 2min apart, building to a heavy complex

WOD

“Boo Berry”
15min AMRAP
8 T2B
4 Power Cleans (155,105)
30sec. Rest
**Score rounds + reps

Special Strength

3×8 Seated Overhead Barbell Press
**Set barbell on blocks so that the barbell is at nose height

Special Strength

3 x Max Reps Push Ups w/ weighted vest
**Use abmat under chest

Midline

3 x 20 Partner Leg Throws

Finisher/Recovery

5 x 20 Incline DB Reverse Fly

 

By | 2016-10-20T15:18:15-04:00 March 15th, 2015|Uncategorized|Comments Off on Monday 3.16.15 Competitor WOD