Tuesday 3.24.15 Competitor WOD

Dynamic Effort Upper

Strength

Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk)
@ 75% 1RM strict press + 15#
**If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk

WOD

“DT”
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Special Strength

3×6 Banded pull Ups
**For max tension of 6 reps

Special Strength

3×8 DB Press
**from a seated position on the ground
**For max load, 8 reps

Midline

EMOM for 10min
Evens: 5 Unbroken T2B
Odds: 30sec. Plank Hold

Finisher/Recovery

50 Overhead Banded Pull Ups
50 Banded Pull Ups – In front of chest

 

By | 2016-10-20T15:18:07-04:00 March 23rd, 2015|Uncategorized|Comments Off on Tuesday 3.24.15 Competitor WOD