WOD – 7 July

Friday 7 July 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on snatch / OHS squat

Strength (20 minutes):

  •      EMOM6: 5 overhead squats at 50% of 1RM snatch
  •      Two minutes rest
  •      EMOM7: 12 pistols (6 each leg)

WOD (using FGB format – 3 rounds at each station – with 15 seconds transition between movements):

  •       One minute – max reps HSPUs (scale = barbell shoulder to overhead – 95/65)
  •       One minute – max reps box jumps (24/20)
  •       One minute – max reps KB swings (1.5/1.0)
  •       One minute – max calorie row
  •       One minute rest

Run in wave format with all athletes starting on S-T-O/HSPUs.

Facebook Comments

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>