The theme on all our movements today is the elbows. The goal on the wallball is to keep the elbows high enough in the squat so that the triceps are parallel to the ground. When the elbows drop, we have to throw the ball a further distance from a poor position. Keep the elbows up and ball high. Same applies to the snatch as this keeps  the barbell close to the body.

WOD

” Foot Locker ”

5 Rounds:
9 Toes to Bar
15 Wallballs (9/6)

Directly Into…

5 Rounds:
9 Power Snatches (35/25)
15 Overhead Squats

CAP 18:00

AFTER PARTY

Back Squats

Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
Set 5 (On the 8:00): 1 Rep @ 100%
Set 6 (On the 9:00): 1 Rep @ 102%
Set 7 (On the 10:00): 1 Rep @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%

  • Sets 1-4 completed “On the 2:00”
  • Sets 5-11 completed “On the 1:00”
  • Percentages Based on 5RM Back Squat