Monday 3.20.15 Competitor WOD

Max Effort Upper

Strength

Close Grip Bench (1RM – less than 10 reps after 50%)
**Make large jumps, do not repeat previous 1RM. jump 5# over

WOD

“Kicking and Screaming”
12min AMRAP
5 Power Snatches (135,95)
15 Wallballs (20,14)
**Score total rounds + reps

Special Strength

Push Jerk @60% – 30 Reps
2 Minutes Rest
Push Jerk @70% – 20 Reps
2 Minutes Rest
Push Jerk @80% – 10 Reps

Special Strength

4×10 DB Rows
**build across to a heavy 10

Midline

Russian Twist – 50 each side

Finisher/Recovery

100 Banded pull aparts lying on bench
http://conjugatefitness.wistia.com/medias/nr8vpsd749

 

By | 2016-10-20T15:18:04-04:00 March 29th, 2015|Uncategorized|Comments Off on Monday 3.20.15 Competitor WOD