Thursday 8.6.15 Competitor WOD

Dynamic Effort Upper

Strength

Power Jerk (8×2 @ 80% 1RM w/ 3sec. pause in bottom )

WOD

“Flubber”
50 Dubs + 10 STOH
40 Dubs + 20 STOH
30 Dubs + 30 STOH
20 Dubs + 40 STOH
10 Dubs + 50 STOH
**Dubs (x3), STOH (75,55)
**20min time cap

Special Strength

4×12 Ring Push Ups
4×12 Ring Rows

Special Strength

3×8 Fat Bar Upright Row

Special Strength

6×3 Floor Press @ 50% + Micro band

Midline

50-40-30-20-10
Unbroken Sit Ups With Feet Anchored

Finisher/Recovery

100 Banded Pull Aparts

 

By | 2016-10-20T15:16:31-04:00 August 5th, 2015|Uncategorized|Comments Off on Thursday 8.6.15 Competitor WOD