Monday 6.1.15 Competitor WOD

Dynamic Effort Upper


Bench Press¬†(@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow)
**If you fail to complete the wide stop and move to the normal. Same goes for normal to narrow.


15min AMRAP
25-30-35-40-45 Knees to Elbows
25-20-15-10-5 SDHP (75,55)
**Score total reps

Special Strength

Banded DB Floor Press 4 x Max Reps(45,25) + red band

Special Strength

3×12 DB Tecept Roll Back, on a bench


4x30sec. Static Hold with barbell on back, feet anchored under dolly or DBs.
**Sit up to a 45 degree anfle with barbell on back, static hold


1 MU (bar or ring)  For Time
**If you excel at ring, pick bar
**over the month of June, on explosive gymnastics and upper days, we will program in an escalating ladder of MUs. Example: Day 1 = 1MU, Day 20 = 20 MUs for time