Monday 5.18.15 Competitor WOD

Dynamic Effort Lower

Strength

1A: Box Squats (1×8 @ 50% 1RM, below parallel )
**Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box
1B: 3x30sec. banded leg curls

WOD

“Mean Streak”
11min AMRAP
10 Sumo Deadlifts (135,95)
5 Snatches (135,95)
30 Dubs (x2)

Special Strength

8RM Sumo Stiff Legged Deadlift

Special Strength

3×8 Banded Step Ups
**Backloaded with barbell

Midline

4min Hollow Rock Holds
**Rest in Superman

Finisher/Recovery

3×30 Reverse Hyper Heavy

 

By | 2016-10-20T15:17:26-04:00 May 17th, 2015|Uncategorized|Comments Off on Monday 5.18.15 Competitor WOD