Tuesday 7.14.15 Competitor WOD

Dynamic Effort Upper

Strength

Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom)

WOD

“The Track Triplet”
2012 CrossFit Games
3 Rounds
8 Split Snatches 115,75
7 Bar Muscle Ups
400m Run
**20min time cap
**7 Bar MUs = 7 C2B + 7 Diamond PU

Special Strength

4×12 Seated DB press
**Sit on floor, feet out front

Special Strength

3×20 Incline Reverse Fly

Midline

4×12 Barbell, back loaded GHD sit ups to parallel
https://instagram.com/p/y5olHynwo8/

Finisher/Recovery

100 Banded LAT pull downs

 

By | 2016-10-20T15:16:49-04:00 July 13th, 2015|Uncategorized|Comments Off on Tuesday 7.14.15 Competitor WOD