WOD 1st August 2016

01 Aug WOD 1st August 2016

Warm Up: 400m + Mobility

3rds 10x Air Saquat, 8x Hollow Rock, 6x Push Up

Work Capacity:

Competitor:

Test 1

12 min Time Cap

15 x GTOH (60/40)
15 x Burpees
10 x GTOH
10 x Burpees
5 x GTOH
5 x Burpees

Remaining time .. Max Muscle Ups

Performance:

FT

40-30-20-10

Back Squat 40% 1RM

10-8-6-4

Ring Dip

Fitness:

FT

40-30-20-10

Back Squat 40% 1RM

10-8-6-4

Bar/Box Dip

Coaches Notes:

Competitor:

Max Muscle Ups after a some work agin is a common programme design for qualifiers and comps. Go steady and pace to save yourself for the Muscle ups which count!

Performance and Fitness:

Squats are to be be done in big sets of not unbroken, with this light a weight we are looking to move fast! Same with dips, break as little as possible.