8.12.15 WOD NOTES

Explosive Strength

On a typical explosive strength day we would program in olympic lifting skill work in addition to a WOD. Today we will only complete the below WOD due to its complex nature and high volumes.

Mobility: 8min.

Coaches Choice, banded overhead and front rack bully. Spend all your time today on the rig. Do some research on MobilityWOD.com for modifications to your favorite overhead distractions.

Dynamic Warm Up: 7min

WOD: 25min.

“Mr. Socko”
EMOM for 7min
Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH
Min. 1 – 7 reps
Min. 2 – 6 reps
Min. 3 – 5 reps
Min. 4 – 4 reps
Min. 5 – 3 reps
Min. 6 – 2 reps
Min. 7 – 1 rep
**Increase weight every minute
**Score total weight of each round
**2min rest between each round
NOTES: Set the clock to count 3x 7min rounds with 2min rest between each round.
Round 1: Min. 1 Athletes will perform 7x PS TNG. During the remaining time Athlete will add weight, their choice as to how much, if they miss the weight they can repeat weights or decrease and restart that rounds rep count. Min. 2 Athletes performs 6x PS TNG……(etc.). Coach Athletes to write down each weight they lift. After 7 rounds they will need to total up the weight x reps.
If you have someone this morning that is injured and a one of the movements is uncomfortable have them perform variations of the movement that is not. Example if a snatch hurts their shoulder have them perform a hang clean for the first 7min and a clean for the second 7min, finish with 7min of STOH.
Power Snatch
Rd 1: 7 reps x 95# = 665
Rd 2: 6 reps x 100# = 600
Rd 3: 5 reps x 105# = 525
Rd 4: 4 reps x 110# =440
Rd 5: 3 reps x 115# = 345
Rd 6: 2 reps x 120# = 240
Rd 7: 1 rep x 125# = 125___
TOTAL Round 1 = 2940

$ Out

100 Barbell Side Bends

By | 2016-10-20T15:16:25-04:00 August 11th, 2015|WOD Notes|Comments Off on 8.12.15 WOD NOTES