WOD 6th July 2016

05 Jul WOD 6th July 2016

Warm Up: 400m+ Mobility

A- 3Rds 5x Burpees, 10x banded good mornings, 12x banded hamstring stretch

B-10×2 DL @70%

Work Capacity

COMPETITION

10min EMOM
ODD – 2-5 Ring M.U
Even – 15 x Burpees

Straight in to:

21 – 15 – 9
C2B
Pistols

PERFORMANCE

10 Min EMOM

Odd Min 10x Burpees

Even Min 20x DU

Straight into 21-15-9

Wallballs 20/14

Pull Up

Toes to Bar

FITNESS

10 Min EMOM

10x Burpees

40x SU

Straight into 21-15-9

Wallballs 14/10

Banded Pull Up/ Ring Row,

hanging knee raise

Coaches Notes

Competitor: Goal for the EMOM is to find your right MU number to get unbroken each round / Burpees are to be done fast and consistent. In to 21-15-9 aim for unbroken or no more than 2 sets for the C2B – unbroken Pistols

Performance and Fitness:

Fast and consistent on the EMOM DU and burpees

on the 21-15-9 try and go as close to unbroken as possible, move quickly. This part is a sprint.