Monday 6.6.15 Competitor WOD

Dynamic Effort Lower

Strength

Snatch Balance (6×3 @ 50% 1RM Snatch)
**Focus on pressing your body under the bar to squat, not the bar up

WOD

“HGH”
For Time:
50 Calorie Row
50 Deadlifts (135,95)
50 Wall Balls (20,14)
50 Burpees Over Bar
50 Wall Balls
50 Deadlifts
50 Calorie Row
*20 Minute Time Cap

Special Strength

Box Squat 6×3 @ 70% 1RM

Special Strength

4×8 GHR with hands behind head

Special Strength

4x1min Overhead lockout, earthquake bar
**Build across, Kbs hanging from micro bands

Midline

4x15sec. ‘L’ Hang
**Use ankle weights if you have them

Finisher/Recovery

3×15 Reverse Hypers @ 50% 1RM Back Squat

 

By | 2016-10-20T15:16:55-04:00 July 5th, 2015|Uncategorized|Comments Off on Monday 6.6.15 Competitor WOD