Tuesday 4.21.15 Competitor WOD

Dynamic Effort Upper

Strength

Bent Over Row (6×3 @ 75% 1RM)
**Superset bent over rows with pull ups

Strength

Pull-ups (6×3 banded – strict – kipping)

WOD

“Surfin’ Bird”
12min AMRAP
3 Power Snatches (115,65)
10 Wall Balls (20,14)

Special Strength

5×5 Bench Press @ 40% + mirco band tension
**red band

Special Strength

4×12 Banded Seated Tricep Extension
https://conjugatefitness.wistia.com/medias/917b8s2355

$ Out

4×15 Barbell Overhead Sit Ups
**Anchor feet

Finisher/Recovery

100 Banded standing windmills

standing banded windmill copy

Standing banded windmill Laura Phelps: CrossFit Conjugate

 

By | 2016-10-20T15:17:49-04:00 April 20th, 2015|Uncategorized|Comments Off on Tuesday 4.21.15 Competitor WOD