Dynamic Effort Upper (Speed Day)
Strength
Bent Over Row (12×2 @ 80% 1RM)
Strength
Pull-ups (12×2 banded – strict – kipping)
WOD
“Chewbacca”
50-40-30-20-10
Russian KB Swings (55,35)
ABMat Sit Ups
Dubs (x3)
Russian KB Swings (55,35)
ABMat Sit Ups
Dubs (x3)
**20min time cap
Special Strength
Special Strength
Floor Press 8RM
Midline
4min
Max white knuckle plank
Rest in superman position
**white knuckle plank: create tension in your entire body, except your face and neck.
Max white knuckle plank
Rest in superman position
**white knuckle plank: create tension in your entire body, except your face and neck.
Finisher/Recovery
3 Rounds
30sec. bench press lock @ 70%1RM
30sec. banded face pulls
30sec. bench press lock @ 70%1RM
30sec. banded face pulls
2 Minutes Rest
Strict Press @65% – 20 Reps
2 Minutes Rest
Strict Press @75% – 10 Reps