Wednesday 5.20.15 Competitor WOD

Dynamic Effort Upper (speed day)

Strength

Bench Press (@ 75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow )

WOD

“El Toro”
4 Rounds
400m Row
10 KB Thrusters, right arm (45,25)
10 KB Thrusters, left arm (45,25)
**15min time cap

Special Strength

3×15 Underhanded Bent Over Row

Special Strength

3×8 Tricep Kick Backs

Special Strength

3×12 DB Upright Row

Midline

3×20 Standing Banded Crunches

Finisher/Recovery

Crossover Symmetry

 

By | 2016-10-20T15:17:26-04:00 May 19th, 2015|Uncategorized|Comments Off on Wednesday 5.20.15 Competitor WOD