Friday 7.3.15 Competitor WOD

Dynamic Effort Upper

Strength

Shoulder Press (6×3 @ 70% 1RM, wide grip)

WOD

Happy 28th Birthday Andrew Schmelzlen
6 Unbroken Rounds of 28 reps:
12 Deadlifts
8 Hang Power Cleans
8 STOH
**Score weight used
**20min time cap

Special Strength

Special Strength

3×6 Single Arm Seated DB Press, each arm
**Heavy

Midline

3×12 Hanging Knee Raises with DB between feet

Finisher/Recovery

Ski Erg:
5 Rounds:
100 Meters Low Rear Delt Pulls
100 Meters High Rear Delt Pulls
1 Minute Rest
https://instagram.com/p/4DIf0kIoS9/?taken-by=sweattshopcincinnati

 

By | 2016-10-20T15:16:57-04:00 July 2nd, 2015|Uncategorized|Comments Off on Friday 7.3.15 Competitor WOD