Monday 4.20.15 Competitor WOD

Max Effort Lower

Strength

Front Squat (3RM)

WOD

“Burpee Badger V2” (aka. The Torture Chamber)
6x 90sec. AMRAPs
10 Hang Cleans (85,55)
5 Thrusters (85,55)
Max Burpee Plate Hops
2min Rest
**Score each round of burpees
**You must reach full extension on the plate

Special Strength

4×10 Bent Knee Good Morning
**perform in partial squat position

Special Strength

Midline

Accumulate 5min in a weighted plank
**Any weight, make it challenging

Finisher/Recovery

100 Lying banded leg curls
**Use DBs to anchor yourself

 

By | 2016-10-20T15:17:49-04:00 April 19th, 2015|Uncategorized|Comments Off on Monday 4.20.15 Competitor WOD