Thursday 8.20.15 Competitor WOD

Dynamic Effort Upper

Strength

Floor Press (9×3@ 75% 1RM)
**3×3 Wide,  3×3 Normal, 3×3 Narrow
**Perform all wide, then all normal then all narrow

Strength

Shoulder Press (50% + micro band tensnion )

WOD

“Main Line”
CFML opened 8.18.12
12min AMRAP
8 Power Cleans (135,95)
18 Box Jumps (24,20)

Special Strength

3×12 Banded Close Grip Push Ups

Special Strength

4×12 Tricep Kick Backs

Midline

3×40 DB Side Bends

Finisher/Recovery

100 Banded Up Right Rows

 

By | 2016-10-20T15:16:15-04:00 August 19th, 2015|Uncategorized|Comments Off on Thursday 8.20.15 Competitor WOD