Monday 6.22.15 Competitor WOD

Dynamic Effort Lower

Strength

Deadlift (6×3 @ 45% + band tension )
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL

WOD

“Unbroken ‘Donny'”
In 15min Complete
21-15-9-9-15-21
Deadlifts, unbroken
Burpees
**Score weight used
**Rx = Unbroken, if you break up reps you must lower weight to continue.

Special Strength

3×12 Deficit DB Bulgarin Split Lunges

Special Strength

3×15 Reverse Hypers, strict (no swing)

Midline

4x30sec. PVC Paddling on GHD

Finisher/Recovery

4x2min Banded Marching

By | 2016-10-20T15:17:03-04:00 June 21st, 2015|Uncategorized|Comments Off on Monday 6.22.15 Competitor WOD