Wednesday 6.24.15 Competitor WOD

Dynamic Effort Upper

Strength

Shoulder Press (6×3 @ 65% with wide grip)

WOD

“The Starry Night”
12min AMRAP
6 Rope Climbs
9 Thrusters (115,75)
9 Rope Climbs
15 Thrusters
12 Rope Climbs
21 Thrusters
**1-1 Rope Climb Modification

Special Strength

6×3 Floor Press @ 70% 1RM

Special Strength

3×12 DB Upright Rows

Midline

6x20sec. Sit Up Static Holds with barbell on back, feet under dolly or DBs.

Finisher/Recovery

Crossover Symmetry

 

By | 2016-10-20T15:17:03-04:00 June 23rd, 2015|Uncategorized|Comments Off on Wednesday 6.24.15 Competitor WOD