Thursday 4.9.15 Competitor WOD

Dynamic Effort Lower

Strength

Back Squat (1×8 @ 50% + 20#)

WOD

Humpty Dance (Time)
400m Row
–Then–
5 Rounds
10 DB Deadlift (60,45)
10 DB Front Squats (60,45)
10 STOH (60,45)
–Then–
400m Row
**Rx+ 75,55
**You will use x2 DBs.
**20min time cap

Special Strength

3×20 Reverse Hyper Glute Partials

Special Strength

Midline

6×10 Ab Fall Outs

Finisher/Recovery

100 Banded Leg Curls

 

By | 2016-10-20T15:17:55-04:00 April 8th, 2015|Uncategorized|Comments Off on Thursday 4.9.15 Competitor WOD