Tuesday 7.28.15 Competitor WOD

Dynamic Effort Upper

Strength

Power Jerkย (6×3 @ 75% 1RM w/ 3sec. pause)

WOD

“Achy Breaky Heart”
8 Rounds
30sec. Max Russian KB Swings (55,35)
30sec. Max Wall Balls (20,14)
30sec rest
**Score total reps
Special Strength
5×5 Muscle Snatch
**Build across

Special Strength

4×15 Banded Low Rows
**Seated on the ground, Suspend a pvc inside 2 bands choked from in front of you

Midline

5×12 Weighted Zercher Barbell Sit Ups w/ feet anchored
https://youtu.be/W4aTyFhuv7E
**Video shows decline, do not perform declined, anchor feet under dolly

Finisher/Recovery

5 Rounds
1min Max Ski Erg, Lat & Tricept dominant
**Do not use your legs

 

By | 2016-10-20T15:16:40-04:00 July 27th, 2015|Uncategorized|Comments Off on Tuesday 7.28.15 Competitor WOD