Friday 5.15.15 Competitor WOD

Explosive Strength

Strength

Tall Clean (Build to a heavy)
**Focus on vertical acceleration and 3rd pull, barbell only travels vertically

Strength

3RM Back Squat
**Taken from the ground

WOD

“Top Thrill Dragster”
10 Rounds
5 Deadlifts
3 Barbell Lunges (L+R=1)
1 Gymnastics Complex
**All barbell movements 135,95
**Complex = 2 Pull Ups + 1 Bar MU
**Complex Modification – Jumping PU and MU
**15min time cap

Midline

3×20 Reverse Hypers

 

By | 2016-10-20T15:17:29-04:00 May 14th, 2015|Uncategorized|Comments Off on Friday 5.15.15 Competitor WOD