07 Jul WOD 08 July 2016
Warm Up: 400m+Mobility
A- 3rds 10x Air Squat , 8x Passover, 6x Push Up
Strength- Pressing Complex: 1xStrict Press, 1x Push Press, 1x Push Jerk Work to heavy single
COMPETITOR
400m Run
35 x Bench Press (40/25)
500m Run
25 x Bench Press (55/35)
600m Run
15 x Bench Press (70/40)
PERFORMANCE
10-1 Bodyweight Deadlift
Box Jump (24/20)
FITNESS
10-1 3/4 Bodyweight DL
Box Jump (24/20)
Coaches Notes
Competitor: Finishing the week with a load of pressing. The key here is to not burn out and rush the first round of bench as it will catch up with you. The final round is a grind and will most likely be 1/2 reps at a time! The runs are just a break!
Performance and Fitness: This is a sprint, the idea is to move as quickly as possible, maximum intensity. We are aiming for the 5 minute mark or under.
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