WOD July 21, 2016

Warm Up:

Dynamic Warm Up


Overhead Squat

*Tight and Upright/Active Shoulder/Armpits Out*


Shoulder Press

EMOM 10 (Every Minute On the Minute)

3 Shoulder Press

*The shoulder press is the hardest press of the press series. We want you to maintain a tight midline and finish with the bar directly overhead.*



Overhead Squats
Toe to Bar

Time Cap: 15:00 minutes

*Look to maintain an active should with armpits facing out during the overhead squat. Act like your breaking the bar in half to maintain stability in the position.
For the toe to bar practice the kipping swing, work out the knee raise, the knee to elbow and then the toe to bar.*

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