Monday 5.25.15 Competitor WOD

Dynamic Effort Upper

Strength

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

WOD

“Wood”
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute

In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Special Strength

4×8 Floor press, close grip, fat bar

Special Strength

6×6 Weighted Dips
**Not on rings, use vest

Midline

4×30 Kneeling banded crunches

Finisher/Recovery

100 Banded Pull Aparts

 

By | 2016-10-20T15:17:22-04:00 May 24th, 2015|Uncategorized|Comments Off on Monday 5.25.15 Competitor WOD