Monday 5.4.15 Competitor WOD

Dynamic Effort Lower (speed day)

Strength

Front Squat (1×8 @ 50% + 20#)

WOD

“Hair of the Dog”
12min AMRAP
5-10-15-20-25….. Wall Balls
**Between each round complete
1 rd.
6 Deadlift (135,95)
3 Hang Power Cleans
**Score total wall balls

Special Strength

6×3 Deadlift, @ 50% + band tension

Special Strength

3×15 Walking Good Mornings

Midline

4x max time Static Hold Sit Ups
**back at 45 degree angle, barbell on back, feet anchored
**Choose a weight that is manageable

Finisher/Recovery

3×30 Reverse Hypers

 

By | 2016-10-20T15:17:38-04:00 May 3rd, 2015|Uncategorized|Comments Off on Monday 5.4.15 Competitor WOD