Sunday 5.7.15 Competitor WOD

Max Effort Upper

Strength

Muscle Snatch (1RM – Less than 10 reps past 50%)
WOD
“Sea Isle”
5 Rounds
25 Calorie Row
12 Alternating Dumbell Snatches (70,55)
3 Rope Climbs
**No Time cap

1 Rx Rope Climb = 2 hand over hand modifications

Special Strength

6×6 Behind the neck strict press with earthquake bar, snatch grip

Special Strength

3×20 Banded Upright Rows, speed

Midline

3×12 Barbell Roll Outs

Finisher/Recovery

Crossover Symmetry

 

By | 2016-10-20T15:17:14-04:00 June 6th, 2015|Uncategorized|Comments Off on Sunday 5.7.15 Competitor WOD