Wednesday 6.3.15 Competitor WOD

Dynamic Effort Lower

Strength

Box Squats (1×8 @ 50% 1RM + 20#)

WOD

“The Thinker & The Stinker”
8min AMRAP
29 Back Squats from the rack (95,65)
29 Calorie Row
— 3min Rest —
8min AMRAP
41 Dubs
41 Walking Lunges (L+R=2)
**Score total reps of each AMRAP

Special Strength

3×8 Glute Ham Raise

Special Strength

4x 18 Stiff Legged Deadlift

Midline

GHD PVC Paddling – 3 Sets: 30 Seconds Forward, 30 Seconds Backward

Finisher/Recovery

3×30 Reverse Hyper Glute Partials

By | 2016-10-20T15:17:17-04:00 June 2nd, 2015|Uncategorized|Comments Off on Wednesday 6.3.15 Competitor WOD