Max Effort Upper
Strength
Floor Press (8RM – for max weight + micro band)
WOD
“Ultimate Warrior”
0:00 – 3:00
2 Rounds
6 Thrusters (75,55)
20 Dubs (x1)
3:00 – 6:00
2 Rounds
8 Thrusters
20 Dubs
6:00 – 9:00
2 Rounds
10 Thrusters
20 Dubs
**Continue up the ladder, adding 2 thrusters until you fail.
**Score total thrusters + dubs
2 Rounds
6 Thrusters (75,55)
20 Dubs (x1)
3:00 – 6:00
2 Rounds
8 Thrusters
20 Dubs
6:00 – 9:00
2 Rounds
10 Thrusters
20 Dubs
**Continue up the ladder, adding 2 thrusters until you fail.
**Score total thrusters + dubs
Special Strength
Special Strength
4 x 15 DB Rear Delt Raise
Special Strength
4x15sec. holds GHD Back Extensions with Snatch Grip
Midline
100 each side – Barbell side bends
Finisher/Recovery
100 banded pull aparts
**For max load