Friday 5.1.15 Competitor WOD

Max Effort Lower

Strength

Box Squats (1RM – below parallel, narrow stance)

WOD

“Backslide”
10,9,8,7,6,5,4,3,2,1 Back Squat (155,105)
2,4,6,8,10,12,14,16,18,20 Pull Ups
** Take barbell from ground

Special Strength

4×15 Weighted Hip Bridges

Special Strength

4×6 Anderson Deadlifts

Midline

3×15 Single Arm DB Overhead Sit Ups
**Anchor Feet

Finisher/Recovery

50 Banded Adductions
50 Banded Abductions

 

By | 2016-10-20T15:17:41-04:00 April 30th, 2015|Uncategorized|Comments Off on Friday 5.1.15 Competitor WOD