Monday 9.21.15 Competitor WOD

Announcement

Lifestyle Challenge Starts October 1
Nutrition Seminar 10.10.15

Max Effort Lower

Strength

Front Squat (3RM )

WOD

“1/2 Robbo”
750m Row
–Then–
10-8-6-4-2
Power Cleans (155,105)
Muscle ups
–Then–
750m Row
**1 MU = 1 jumping MU or 1 C2B + 1 Push Up
**20min time cap

Special Strength

3×8 Bulgarian Split Lunge for Max Weight

Special Strength

3×15 Single Leg KB Deficit Deadlift

$ Out

4×15 Banded back extensions on GHD
4×15 Banded GHD sit ups to parallel

Finisher/Recovery

Assault Bike 50 Cals

By | 2016-10-20T15:15:47-04:00 September 20th, 2015|Uncategorized|Comments Off on Monday 9.21.15 Competitor WOD