WOD 20th September 2016

19 Sep WOD 20th September 2016

Warm Up: 5 Mins DU Practice + Mobility

Toes To Bar:

Skill: TTB Skill Hanging Compression drills. 3×5

Strength: 3×10-12 Kipping TTB/L-Raise to head/ Knee Raise

Work Capacity

Competition:

3RFT
400m Run
10 x Bar Muscle Ups
5 x Cleans (80% 1rm)

Performance:

3RFT

400m Run

21x TTB

15x Medball Clean (20/14)

Fitness:

3RFT

400m Run

21x L-Raise

15x Medball Clean (14/10)

Coaches Notes:

Keep the run at an even pace, don’t go flat out. Work on maintaining good breathing, ready to get on the pull up bar. Break the TTB/L-Raise into manageable sets, don’t burn out your hips and grip, otherwise you’ll feel it on the MB cleans!