Friday 5.1.15 Competitor WOD

By | 2016-10-20T15:17:41-04:00 April 30th, 2015|Uncategorized|

Max Effort Lower Strength Box Squats (1RM - below parallel, narrow stance) WOD "Backslide" 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull Ups ** Take barbell from ground Special Strength 4x15 Weighted Hip Bridges Special Strength 4x6 Anderson [...]

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Thursday 4.30.15 Competitor WOD

By | 2016-10-20T15:17:41-04:00 April 29th, 2015|Uncategorized|

Dynamic Effort Upper Strength Bent Over Row (12x2 @ 80% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (12x2 banded - strict - kipping) *Note what type of pull up you completed WOD "Jack" [...]

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