Sunday 6.14.15 Competitor WOD

Max Effort Lower

Strength

Back Squat (1 attempt Max Reps Back Squat (45,35))
**You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time.

Strength

Deadlift 4″ Negative (1RM – Less than 10 reps)
Stand on pads 4″ off the ground

WOD 1

“Row N’ Rope”
4 Rounds
250m Row Sprint
3 Rope Climbs
**Score time of completion

**5min rest after completing start WOD#2

WOD 2

“Bitter End”
5 Rounds
9 Deadlifts
6 Hang Power Cleans
3 STOH
**115,75 across all movements

Special Strength

3×12 Straight-Legged GHD Snatch Grip Deadlift
**Go for heavy set of 12

Special Strength

3×20 Banded KB swings
**Heavy

Midline

50 Banded GHD Sit Ups to parallel

Finisher/Recovery

3 Big Sets Barbell Hip Bridges

 

By | 2016-10-20T15:17:09-04:00 June 13th, 2015|Uncategorized|Comments Off on Sunday 6.14.15 Competitor WOD