Tuesday 8.18.15 Competitor WOD

Dynamic Effort Lower

Strength

Deadlift (12×2 @80% 1RM)
**Conventional Deadlift
**Do not touch and go

Strength

Back Squat (1×8 @ 50% + micro band tension)

WOD

“Hazed and Confused”
12min AMRAP
5 Sumo Deadlifts (225,155)
10 Burpees
15 KB Swings (55,35)
**Score Rounds + Reps

Special Strength

3×14 Lateral Barbell Box Step Ups
**L+R=2

Special Strength

3×16 Bulgarian Split Lunge, to a negative
**Hold DBs
**L+R=2

$ Out

100 Heavy Banded Ab Crunches
Finisher/Recovery
3×12 Reverse Hyper

 

By | 2016-10-20T15:16:18-04:00 August 17th, 2015|Uncategorized|Comments Off on Tuesday 8.18.15 Competitor WOD