WOD 16th April 2018

15 Apr WOD 16th April 2018

Coaches Warm Up

Skill: Handstand Push Ups

Positioning against the wall, bracing and tripod.

10 Min EMOM 3 Strict HSPU, scaled as needed to maintain them strict

Work Capacity

3RFT
5 Ring MU
10x Squat Clean (60/42.5)
20x Box Jump

Coaches Notes: This workout is a sub-10 minute workout, ideally it should be taking no more than 7-8 minutes. The aim for the MU’s is 1-2 sets per round, the cleans 2 sets of 5 or 3 sets. Scaling the MU, go to jumping ring MU first, then MU turnovers using a band/box/feet on floor.

See the example below of what we are looking for regarding the jumping ring MU

A post shared by N A T H A N B I R D (@coach_birdy) on Apr 4, 2018 at 3:33am PDT