Thursday 6.4.15 Competitor WOD

Max Effort Upper

Strength

Behind The Neck Jerkย (1RM – BTN Split Jerk )

WOD

EMOM for 18min
1 Round of “Holleyman”
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,135)
**Score successful rounds
**If you fail, rest as needed and return.

Special Strength

3×12 DB Strict Press w/ hands internally rotated

Special Strength

3×8 Banded Up Right Row

Special Strength

4x30sec. Earth quake bar lock out and walk **Hang KBs from barbell, lockout overhead and walk

$ Out

100 GHD Sit Ups to Parallel
(video shows banded, do not complete banded)

Finisher/Recovery

100 Banded LAT Pull Downs

 

By | 2016-10-20T15:17:14-04:00 June 3rd, 2015|Uncategorized|Comments Off on Thursday 6.4.15 Competitor WOD