Wednesday 3.25.15 Competitor WOD

Strength

Clean (10 x 1 against micro  (red) bands)
**Max load + micro band, this is a full squat clean

Strength

Snatch (12×2 @ 70% 1RM)

WOD

23min Gymnasaty AMRAP
60 Cal Row
50 Burpees to Plate (45,25)
40 KB Swings (55,35)
30 OH Lunge w/ Plate (45,25) (L+R=2)
20 Muscle Ups, bar or ring
10 Pistols, Alternating (L+R=2)
5 HSPU to a 6″ deficit
*Scale 1 Pistol = 3 Air Squats
*Scale 1 Muscle Ups = 1 C2B
*6″ deficit = x2 45# plates to Ab Mat
*Score total reps

Midline

3 x 30 Alternating T2B
**L+R=2
By | 2016-10-20T15:18:07-04:00 March 24th, 2015|Uncategorized|Comments Off on Wednesday 3.25.15 Competitor WOD