Warm Up:
800M Run
3 x ME (max effort) L-Sit
WOD:
11 Knee to elbow
11 Air Squats
11 Push Jerks (135/95)
11 Sumo Deadlift High Pull (135/95)
11 Squat Clean (95/65)
11 Thrusters (95/65)
11 Wall Ball (20/14)
11 Ring Dips
11 Handstand Push Up
11 Pull Ups
11 Push Ups
Technique Videos
Here are some videos to help you with some of the movements (ring dips, handstand push ups, knees to elbow, sumo deadlift high pull, and push jerk. Video for the other movements can be found in previous posts.
Coaches Notes: There is a lot going on in this WOD and might be fairly complicated to do with a full house. This will take some teamwork and creativity to get done. Be prepared for this to be run in heats or as a team.
No comments:
Post a Comment