Tuesday 8.11.15 Competitor WOD

Dynamic Effort Upper

Strength

Floor Press (9×3 @ 70% 1RM (3×3 Wide, 3×3 Normal, 3×3 Narrow))

WOD

“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups

Special Strength

4×8 Incline DB press, banded

Special Strength

6x 12 Tate Press

Special Strength

8×2 Pull Ups, for max band tension

Midline

Midline in Finisher

Finisher/Recovery

3 Rounds
20 Cal Assault Bike
20 Sit Ups, weighted
20 Back Extensions

 

By | 2016-10-20T15:16:25-04:00 August 10th, 2015|Uncategorized|Comments Off on Tuesday 8.11.15 Competitor WOD