Thursday 9.3.15 Competitor WOD

Dynamic Effort Upper

Strength

Power Clean (5,5,3,3,2,2,1,1 @ 65@ 1RM )
**Score 2×5 weight

Strength

Shoulder Press (1×8 @ 60% + micro band tensnion )

WOD

“The Human Highlight Reel”
25 Box Overs (24,20)
50′ OH DB Lunges (45,35)
25 T2B
25 Box Overs
25 T2B
50′ OH DB Lunges
25 Box Overs
–3min Rest–
50 Cal Row Sprint
**No time cap

Special Strength

3×10 Decline Weighted Push Ups

Special Strength

3×12 Seated DB Press

$ Out

3×12 Single Arm Overhead DB Sit Ups
**Each Side

Midline

3×12 Single Arm Overhead DB Sit Ups
**Each Side

Finisher/Recovery

100 Banded High Pulls

By | 2016-10-20T15:16:04-04:00 September 2nd, 2015|Uncategorized|Comments Off on Thursday 9.3.15 Competitor WOD