Thursday 7.16.15 Competitor WOD

Dynamic Effort Lower

Strength

Snatch Balance (6×2 @ 55% 1RM Snatch)

WOD

“Electric Ladyland”
15min AMRAP
7 Burpee Pull-ups
14 Single Arm KB Thrusters (45,25)
21 Box Jumps (24,20)
**KB Thrusters: rotate arms as needed

Special Strength

8×3 Speed Bench Press @ 50%
**8×3 Wide, Normal, Narrow

Special Strength

3×12 DB Kick Backs
**Single Arm, knee supported

Midline

100 Kneeling Banded Crunches

$ Out

100 Banded Pull Downs

 

By | 2016-10-20T15:16:49-04:00 July 15th, 2015|Uncategorized|Comments Off on Thursday 7.16.15 Competitor WOD