WOD 27th June 2016

26 Jun WOD 27th June 2016

Warm Up: 400m+Mobility

A- 5x Lunges (each leg), 10x Goblet Squat, 10x KB Swing

Strength- EMOM 12 mins 2x Power clean @ 70%

Work Capacity:

COMPETITOR:

4RFT

400m Med Ball Run

21 x Wallballs

12 x Strict HSPU

PERFORMANCE

15 Min AMRAP
4/4 KB Thruster (24/16)
12x KB Swing
8/8 KB Front Rack Lunge

FITNESS

15 Min AMRAP
4/4 KB Thruster (16/12)
12x KB Swing
8/8 KB Front Rack Lunge

Coaches Notes

Competitor: Focus here is to maintain a 2:00 spilt on the runs , unbroken Wallballs and manageable sets on the Strict HSPU. Dont burnout on the HSPU, because when they go they go!!!

Performance/Fitness: we are aiming to keep going at a continuous pace here, one that can be maintained more or less without stopping for the full 15 min. Don’t go out of tthe gate too quickly and burn out!