W.O.D. Monday 7/16/18


W.O.D. Monday 7/16/18

Strength – 16 minutes

Back Squat

6 sets of 4 increasing in weight as you go…

*Score is heaviest set of 4 completed

Conditioning WOD – 15 min cap

*Coaches- you can do this one of two ways. Based on time and size of class.  Either start athletes in 2-3 different groups, to accommodate the number of bikes, making sure RX start with snatches OR release a heat of 10 athletes, and 3 minutes later release another group, and so forth.

For Time:
30 Snatches 115/75
10 Ring Muscle-ups
30 Calorie Bike
10 Ring Muscle-ups

*Scale ring muscle ups 1:1 with bar MUs OR 2:1 Ring rows + Ring Dips

Post greatest 4 rep back squat and time of WOD!  If you hit the time cap on the workout, just add one second per rep not completed onto the cap!  Ex – 15:18