Tuesday 9.1.15 Competitor WOD

Dynamic Effort Lower


Box Squats (6×3 @ 70% , narrow stance)
**narrow stance = oly receiving stance


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


“The Flying Dutchman”
Burpee + Back Squat Ladder (135,95)
Rest 3 minutes
Burpee + Deadlift Ladder (225,135)
**For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.
**Back Squats taken from rack
**Score reps of each round (2 scores)

Special Strength

3 x Max Glute Ham Raises w/ hands behind head

Special Strength

3×10 Bulgarian Split Lunge, deficit
**Weighted with DBs

Special Strength

3×20 Banded Pull Throughs
**Heavy Band


3×12 AB Fall Outs
**Use rings


3×12 Reverse Hyper