Dynamic Effort Upper
Strength
Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#)
If you fail, decrease weight by 5# and complete only normal and narrow grip
WOD
“Dude looks like a lady”
In 6min complete:
15-12-9
Thrusters (95,65)
C2B
In 5min complete:
12-9-6
Thrusters
C2B
In 4min complete:
9-6-3
Thrusters
C2B
**If you complete the given reps before the time cap, rest. If you fail to complete the given reps, stop and restart with new rep scheme.
**Score the time of completion of each AMRAP. Add 1sec for each remaining rep
**Rx+ rep scheme, 21-15-9, 15-12-9, 12-9-6
15-12-9
Thrusters (95,65)
C2B
In 5min complete:
12-9-6
Thrusters
C2B
In 4min complete:
9-6-3
Thrusters
C2B
**If you complete the given reps before the time cap, rest. If you fail to complete the given reps, stop and restart with new rep scheme.
**Score the time of completion of each AMRAP. Add 1sec for each remaining rep
**Rx+ rep scheme, 21-15-9, 15-12-9, 12-9-6
Extra Credit
50 L- Sit scissor kicks
**use boxes to perform L Sithttp://conjugatefitness.wistia.com/medias/jgviej6juw
**use boxes to perform L Sithttp://conjugatefitness.wistia.com/medias/jgviej6juw
