Wednesday 5.27.15 Competitor WOD

Dynamic Effort Lower

Strength

Box Squats ( 1×8 @ 50% 1RM + 10#)

Strength

3x30sec. Banded Leg Curls

WOD

“Hypnotic Poison”
3 Rounds
200m Run
10 Snatch Grip Deadlifts (95,65)
200m Run
10 Hang Snatches
200m Run
10 OHS
**20min time cap
**Rx Plus with Fat bar, Fat bar weights 25#

Special Strength

3×8 Arched back Good Mornings

Special Strength

3×12 Band Assisted Inverse Curls

Midline

100 Barbell Side Bends

Finisher/Recovery

50 Reverse Hypers Heavy
**In as few sets as possible

 

By | 2016-10-20T15:17:20-04:00 May 26th, 2015|Uncategorized|Comments Off on Wednesday 5.27.15 Competitor WOD