Friday 7.17.15 Competitor WOD

Max Effort Upper

Strength

Power Clean + Push Press (1RM )

WOD

“Hang Squat Clean Bi-Athalon”
400 Meter Run
21 Hang Squat Cleans (115,85)
400 Meter Run
15 Hang Squat Cleans
400 Meter Run
9 Hang Squat Cleans
**200 Meter Run Penalty Each Time The Bar is Dropped
**20min Time Cap

Special Strength

5RM Barbell Bent over Row

Special Strength

3×6 DB Upright Row, palm facing inward

Midline

4×20 seconds each side PVC paddling
**Anchor feet under dolly or DBs

Finisher/Recovery

4min Tabata Elevated Ring Rows

 

By | 2016-10-20T15:16:49-04:00 July 16th, 2015|Uncategorized|Comments Off on Friday 7.17.15 Competitor WOD