Sunday 7.5.15 Competitor WOD

Max Effort Upper

Strength

Bench Press (1RM – Less than 10 reps past 50%)
**Conventional set up

WOD

“Epinephrine”
10 Rounds
100m Run
1 Snatch (165, 115)
1 Rope Climb
**Increase snatch reps by 1 every round. Ex. Round 5 = 5 Snatches
**Snatch: Squat or Power
**20min time cap

Special Strength

3×12 KB Skull Crushers

Special Strength

3×8 Chest Supported Row with barbell

Midline

4 x 20sec. GHD PVC Paddeling
**forward + backwards

Finisher/Recovery

3 x Max Reps DB Floor Press
**Use and empty bar

 

By | 2016-10-20T15:16:57-04:00 July 4th, 2015|Uncategorized|Comments Off on Sunday 7.5.15 Competitor WOD