Wednesday 5.13.15 Competitor WOD

Max Effort Lower

Strength

Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%)
Use pads to raise bar 4″ higher.

**No more than 10% more than your conventional deadlift

WOD

“Corkscrew”
In 15min Complete:
20 Cal Row
5 Hang Squat Cleans – unbroken
20 Cal Row
4 Hang Squat Cleans – unbroken
20 Cal Row
3 Hang Squat Cleans – unbroken
20 Cal Row
2 Hang Squat Cleans – unbroken
20 Cal Row
1 Hang Squat Clean
**Increase weight across each set. Score weight of each set (you will have 5 scores)
**Unbroken – barbell can not be placed on ground between reps. You may rest in front rack or on hips.

Special Strength

8×3 Banded Inverse Curls w/ 2sec. pause at bottom

Special Strength

3×9 Chair Deadlifts, stand every 3rd rep
https://conjugatefitness.wistia.com/medias/9t37ujyaj0

Special Strength

Midline

3×50 Standing Heavy Banded Crunches

Finisher/Recovery

100 Reverse Hypers in as few sets as possible

 

By | 2016-10-20T15:17:29-04:00 May 12th, 2015|Uncategorized|Comments Off on Wednesday 5.13.15 Competitor WOD