Wednesday WOD 15-7-15
July 14th, 2015
WOD – Wednesday, 8/7/2015
WOD
[A] 3 rounds for time of:
Run 400 m
15 Dumbbell Thrusters 20kg (15kg)
15 Chest-to-bar Pull-ups
Skill: 2 min max effort T2B
Warm up: Dynamic WU
Barbell Complex + 10 active shoulders / 5 strict pull ups.
Barbell training:
Clean
EMOMx15:
Focus on having great form and sharp / controlled movement.
1 Squat Clean
Mins 1-5: 80%
Mind 6-10: 85%
Mins 10-15: 90%
[COMPETITION TRAINING]
[B] Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
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