Monday 4.13.15 Competitor WOD

Max Effort Upper

Strength

Split Jerk (1RM – limit to 10 reps after warming up)

WOD

“Cupid Shuffle”
150 Russian KB Swings (70,55)
**Every time you break, run 50m forward + 50m backward
**20min time cap

Special Strength

4×10 Barbell Rows with chest supported on bench

Special Strength

3×15 Push Ups For Max Weight

Midline

4 Rounds
30sec. Flutter Kicks
30sec Superman Hold

Finisher/Recovery

4 x Max Reps Ring Rows with feet elevated on bench

 

By | 2016-10-20T15:17:55-04:00 April 12th, 2015|Uncategorized|Comments Off on Monday 4.13.15 Competitor WOD