Wednesday 7.8.15 Competitor WOD

Dynamic Effort Upper

Strength

Shoulder Press (12×2 @ 75% 1RM, wide grip)

WOD

Happy 42nd Birthday Dr. Russ Karten
For Time:
42-30-12
SDHP (75,55)
Split Lunges (L+R=2)
Push Press (75,55)
Unbroken Dubs (x3)
**20min time cap

Special Strength

3×12 Single Arm DB Rows

Special Strength

4×10 Strict C2B

Midline

100 Barbell Side Bends (L+R=2)

Finisher/Recovery

3 Rounds
25 Banded Reverse Fly
25 Banded Face Pulls
**Use crossover symmetry

 

By | 2016-10-20T15:16:54-04:00 July 7th, 2015|Uncategorized|Comments Off on Wednesday 7.8.15 Competitor WOD