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WOD 210706 - TUESDAY

WARM UP


Coach Stretch

Chest & Shoulders


3 RDS

20 DUs/SUs

4 Scap Pull Ups + 4 Hollow Swings

6 Bird Dog

6 Alt. Cossack Squat


 

Skill / Strength


8-6-5-5-3-2

Snatch Grip Deadlift

Increasing weight

80-120% of best snatch


Superset:

15-20s L-sit supported ring hold


 

WOD


16 EMOM


Minute 1

30 DUs

AMRAP Pull-ups


Minute 2

30 DUs

AMRAP Push-Ups


Minute 3

30 DUs

AMRAP Air Squat


Minute 4: REST


score is total reps of Pull-Ups, Push-Ups, Air Squats


substitute DUs for 2:1 SUs (try to complete under 30s)

intended stimulus is to hit the same reps for each movement every round

 

Post WOD Accessory


100m SA KB OH Carry


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