Tuesday 8.25.15 Competitor WOD

Coach Daniel

Dynamic Effort Upper

Strength

Floor Press (9×3 @ 80% 1RM )
**3×3 Wide, 3×3 Normal, 3×3 Narrow
**Complete all wide before moving to normal then narrow

Strength

Shoulder Press (1×8 @ 60% + micro band tensnion )
**5% increase from last week, maintain same band tension

WOD

“Peanut Chews”
21 Clean & Jerks (135,95)
21 Burpee Bar Hops
5 Rope Climbs
15 Clean & Jerks (135,95)
15 Burpee Bar Hops
3 Rope Climbs
9 Clean & Jerks (135,95)
9 Burpee Bar Hops
1 Rope Climb
**No Time Cap

Special Strength

3x Max Reps Ring Rows
**Fee elevated, weight vest on, strict

Special Strength

3×12 Ring Dips with weight vest

Midline

4×15 MB Sit Ups w/ feet anchored

Finisher/Recovery

4×30 Seated Overhead Band Tricep Extensions
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