Max Effort Upper
Strength
Power Jerk (1RM with 4sec. pause in bottom of dip)
WOD
“Midline”
1000m Row
50 KB Swings (55,35)
50 Sit Ups
750m Row
35 KB Swings
35 Sit Ups
500m Row
25 KB Swings
25 Sit Ups
50 KB Swings (55,35)
50 Sit Ups
750m Row
35 KB Swings
35 Sit Ups
500m Row
25 KB Swings
25 Sit Ups
Special Strength
8×3 Strict Press against micro band (red)
Special Strength
3×8 Bench Press with Earthquake Bar
Special Strength
4×12 DB Bent Over Row
Midline
3×20 Standing Banded Oblique Twist
**20 each side
**20 each side
Finisher/Recovery
100 Banded Bent Over Row