Tuesday 9.15.15 Competitor WOD

Dynamic Effort Upper

Strength

Power Clean (5,5,3,3,2,2,1,1 @ 75% 1RM)
**Score 2×5
**Do not TNG, reset each lift
**Complete as EMOM

Strength

Shoulder Press (1×8 @ 75% + micro band tensnion )

WOD

“Jackie”
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Special Strength

3×10 Bent over Row with Fat Bar

Special Strength

6×6 Weighted Pull Ups with underhand grip

Midline

20-18-16-14-12-10 V-Ups

Finisher/Recovery

3×20 Windmill Reverse Fly

By | 2016-10-20T15:15:52-04:00 September 14th, 2015|Uncategorized|Comments Off on Tuesday 9.15.15 Competitor WOD