Coaches Notes
Performance and Fitness
WOD 1
You will have 15 minutes and the aim is to build up to a heavy double in 8 sets whilst maintaining all the technical components.
WOD 2
A good score for this workout would be between 8 – 9 rounds. If you are doing PX then 1 ab mat is permitted but you must make sure your head is fully sinking into the ab mat and the arms are locking out at the top of the handstand. Only do handstand push-ups if you can do 8 unbroken when fresh.
Performance
WOD 1
Split Jerk
8 x 2
WOD 2
AMRAP20
12 Deadlifts @90/65
20 Wall Balls @9/6
8 HSPU
Fitness
WOD 1
Split Jerk
8 x 2
WOD 2
AMRAP20
12 Deadlifts @70/52.5
20 Wall Balls @7/5
8 HR Push Ups
Home WOD
AMRAP15
12 Sumo Deadlift High Pulls
20 Air Squats
8 HR Push Ups