18 Sep WOD 19th September 2016
- Warm Up: 400m Run + Mobility
Handstands
Skill: Floor positioning hold with tight core: 3x 60 seconds
Strength: 3x Max shoulder taps against wall/on box
Work Capacity:
Competition:
Time cap 18min
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters (42.5/30)
Bar Facing Burpees
Performance:
5RFT
10x Thrusters (50/35)
10x Front Rack Lunge
Fitness:
5RFT
10x Thrusters (35/25)
10x Front Rack Lunge
Coaches Notes:
Competition:
Recap from the Open – 16.5 Horror. Time to retest and beat your previous efforts
Performance and Fitness:
On the Thrusters keep to manageable sets and don’t got to failure. On the front rack lunge try and go unbroken. Focus on maintaining tension through your whole body, and keeping spine neutral and front rack strong!
No Comments