Tuesday 8.4.15 Competitor WOD

Dynamic Effort Lower

Strength

Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom)

WOD

“Fight or Flight….”
21 Squat Cleans (95,65)
400m Run
21Pull Ups
21 OHS (95,65)
21Pull Ups
400m Run
21 Squat Cleans
**20min time cap

Special Strength

3x Max Reps Sumo Semi-Stiff Legged 2″ Deficit Deadlifts @50% (DL 1RM)

Special Strength

3×30 Reverse Hypers

Special Strength

3×30 each side  Reverse Hyper  Glute Partials

Midline

4 x Max Time Hollow Rock holds with 5# plate overhead

Finisher/Recovery

100 Banded Adductions

 

By | 2016-10-20T15:16:33-04:00 August 3rd, 2015|Uncategorized|Comments Off on Tuesday 8.4.15 Competitor WOD