Thursday 5.7.15 Competitor WOD

Dynamic Effort Upper (Speed Day)

Strength

Bent Over Row (12×2 @ 80% 1RM)

Strength

Pull-ups (12×2 banded – strict – kipping)

WOD

“Chewbacca”
50-40-30-20-10
Russian KB Swings (55,35)
ABMat Sit Ups
Dubs (x3)
**20min time cap

Special Strength

Strict Press @55% – 30 Reps
2 Minutes Rest
Strict Press @65% – 20 Reps
2 Minutes Rest
Strict Press @75% – 10 Reps

Special Strength

Floor Press 8RM

Midline

4min
Max white knuckle plank
Rest in superman position
**white knuckle plank: create tension in your entire body, except your face and neck.

Finisher/Recovery

3 Rounds
30sec. bench press lock @ 70%1RM
30sec. banded face pulls

 

By | 2016-10-20T15:17:35-04:00 May 6th, 2015|Uncategorized|Comments Off on Thursday 5.7.15 Competitor WOD