WOD 22nd June 2016

21 Jun WOD 22nd June 2016

Warm Up: 400m Run + Mobility

A – 3rds 15 sec HS Hold / 15 sec Hanging / 15 sec Goblet Squat Hold

B – Single Arm Kettlebell Press Ladder – Work Up to a heavy single on each arm. – Then drop by 4kg nd max reps each arm.

COMPETITORS

12min EMOM

ODD – 1-4 M.U Unbroken

EVEN – 4 x Snatches @ 60% 1rm

PERFORMANCE

1 – 20  x Hollow Rocks

20 – 1 x Back Extensions

FITNESS

1 – 20 x Hollow Rocks

20 – 1 Back Extensions

Coaches Notes

Competitors – with the EMOM, the goal here is unbroken sets of MU. Choose a number between 1 -4 that you can complete the whole EMOM. Snatches are kept at 60%

Performance and Fitness  the goal is not to rush these, Accessory Core work is extremely important. Maintain tight hollow position, not loose. The back extension must be held for a 1 count to get the contraction.