Tuesday 6.30.15 Competitor WOD

Explosive Strength

Vertical Jump

**Score total inches
• Stand with your side to a wall
• With your feet flat on the ground, reach the arm closest to the wall as high as possible
• Mark the highest spot you can reach
• From the same standing position, jump and hit the wall at the highest point of your jump

Strength

Split Jerk (EMOM for 10min x1 Split Jerk)
**Start at 50% and build to a heavy, from the rack

Strength

Clean Blocks (EMOM for 10min, x1)
**Start at 50% and build to a heavy
**Bar at top of knee

WOD

“Adderall”
3 Rounds
1min Max DB Snatches (55,35)
1min Max K2E
1min Max Back Squats (135,95)
1min Max 10m Sprints
2min Rest
**Back Squats taken from the ground
**Score total reps for each round

Finisher/Recovery

10x100m Sprint
**1min rest between each round

 

By | 2016-10-20T15:17:00-04:00 June 29th, 2015|Uncategorized|Comments Off on Tuesday 6.30.15 Competitor WOD