Tuesday 3.17.15 Competitor WOD

Dynamic Effort Lower


Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension )
>300# 1RM green band
<300# 1RM blue band


“Lucky Charms”
200m Run
17 Deadlifts (225,135)
17 Burpees Bar Hops
200m Run
17 Front Squats (135,95)
17 Burpess Bar Hops
200m Run
17 OHS (95,65)
17 Burpees Bar Hops
200m Run
**15min time cap

Special Strength

1×8 Back Squat @ 50% 1RM + 10#
**Over the next several weeks we will work across multiple variations. If you fail to complete the percentage + weight prescribed, stop. The next week change the variation (front squat, overhead then box) return to 50% and continue adding 10# per week until failure

Special Strength

4×12 Belt Squat on foam pads
**go for max load


100 Pall of Press – kneeling


5min Banded Marching