WOD 4th July 2016

03 Jul WOD 4th July 2016

Warm Up: 400m + Mobility

A- 10x Air Squat, 5x Push Up, 1x Wall Walk.

B- 10min to establish heavy single back squat

15 Min EMOM 3x Back Squat @65% of heavy single

Work Capacity

COMPETITOR

3RFT

7 x Bar Muscle Ups
14 x Power Snatches (55/35)
21 x Wallballs (20/14)

PERFORMANCE

“JT’
21-15-9
HSPU
Ring Dips
Push Ups

FITNESS

“JT’
21-15-9
Box HSPU
Box Dips
Box Push Ups

Coaches Notes

Competition:Starting the week off with a triplet of Skill and High rep Oly work.. Goal here is to do the Bar MU in no more than 2 sets / Fast singles or small sets with quick rest on the Power Snatches and unbroken Wallballs

Performance and Fitness: Starting the week with a shoulder burner. Don’t go to failure on any movement, pick your sets and stick to them. Keep the rest short.