Sunday 5.24.15 Competitor WOD

Max Effort Upper

Strength

Power Jerk (1RM with 4sec. pause in bottom of dip)

WOD

“Midline”
1000m Row
50 KB Swings (55,35)
50 Sit Ups
750m Row
35 KB Swings
35 Sit Ups
500m Row
25 KB Swings
25 Sit Ups

Special Strength

8×3 Strict Press against micro band (red)

Special Strength

3×8 Bench Press with Earthquake Bar

Special Strength

4×12 DB Bent Over Row

Midline

3×20 Standing Banded Oblique Twist
**20 each side

Finisher/Recovery

100 Banded Bent Over Row

 

By | 2016-10-20T15:17:22-04:00 May 23rd, 2015|Uncategorized|Comments Off on Sunday 5.24.15 Competitor WOD