Thursday 4.2.15 Competitor WOD

Dynamic Effort Upper

Strength

Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk)
 Work at @ 75% 1RM strict press + 20# **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

“Cha Cha Slide”
10,9,8,7,6,5,4,3,2,1 GTOH w/ DB (75,45)
Between each round complete 5 unbroken T2B
**20min time cap

Special Strength

8 x Weighted Pull Ups
**build to a heavy 8

Special Strength

3×6 Clean Grip High Pulls

Midline

4×12 Partner Leg Throws
**Throw legs in various directions, every time the legs are thrown = 1 rep

Finisher/Recovery

100 Bradford Presses
**empty barbell

By | 2016-10-20T15:18:01-04:00 April 1st, 2015|Uncategorized|Comments Off on Thursday 4.2.15 Competitor WOD