140810 SUN – “MUDSHARK”

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In WOD
Mobility: Shoulder Mobility.

Skill Practice Warm Up: After you finish your overhead squats do 2-3 large sets of front squats (8-10 reps) at a heavy-ish weight.

Workout: Overhead Squat

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)

Perfect push ups

5 – 10 reps

Make these the best push ups you have ever done. Keep triceps down by side, body in a complete plank (no worming), and chest all the way to the deck. If you can’t do at least 5 reps use the rings, but only go as low as you can to where you maintain perfect form.

Metabolic Conditioning Workout: “MudShark” – As many rounds as possible in 7 minutes.

3/3, 6/6, 9/9…etc

Wall balls (Advanced: 10ft/20lbs, Intermediate*: 9ft/14lbs, Novice: 8ft/10lbs)

Box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

*Women’s “As Prescribed” weights and reps (Rx)

Rep count: if you finish the 9s = 36, 12s = 60, 15s = 90, 18s = 126, 21s = 168, 24s = 216

Coaching Tips: Break up the wall balls a round or two before you “have to” to make sure you are able to keep moving at end of workout in the bigger sets. Box jumps are “games standard” control at the top and step down. For these just keep a steady pace where you can maintain through each set, rather than sprinting and resting.

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