Monday 8.17.15 Competitor WOD

Max Effort Upper

Strength

Close Grip Bench (3RM – Less than 10 reps past 50%  )
**Hand inside of gnarling

Strength

Shoulder Press (3RM @ 50% + Max Band)

WOD

“Cherry Garcia”
5 Rounds
Every 3min Complete
200m Run
Max Clusters (135,95)
**Score total clusters

Special Strength

4×8 Ring Dips, weighted
**use rings, not parallettes

Special Strength

DB Floor Press + Band Tension
4×15

$ Out

3×20 Partner Leg Throws
**total of 20, throw legs to diff. sides

Finisher/Recovery

100 Banded Pull Downs

 

By | 2016-10-20T15:16:18-04:00 August 16th, 2015|Uncategorized|Comments Off on Monday 8.17.15 Competitor WOD