Tuesday 6.2.15 Competitor WOD

Explosive Strength

Seated Box Jumps (Score highest jump in inches )
Sit on box at knee height

Strength

Clean Complex (1RM Hang Squat Clean + Push Press + Jerk)

Strength

Front Squat (6×3 @ 75% with 1 sec. pause)

WOD

“Ocean City”
100 Dubs (x2)
— Then —
40 Burpees
40 DB Clusters (35,25)
— Then —
10 Muscle Ups (ring or bar)
**Rx+ = additional DB weight
**You can combine the Burpees and Clusters however you like
**MU modification = x2 jumping bar MU

Midline

4×25 each side Banded Side Bends **Standing on max band, holding top of band in your hand

Finisher/Recovery

2 Unbroken MUs
**Bar or Ring, choose your toughest variation
**If your lost as to why we are performing 2 unbroken MUs, refer to blog post from 6.1.15

 

By | 2016-10-20T15:17:17-04:00 June 1st, 2015|Uncategorized|Comments Off on Tuesday 6.2.15 Competitor WOD