8.14.15 WOD NOTES

Max Effort Upper

Mobility: 6min

Use double LAX balls instead of foam roller. Coach Athletes through the Box Breathing for 6min. Coach “Breath in 1,2,3,4. Breath out 1,2,3,4” x10 breaths then move slowly down the T spine. To begin have Athletes put arms across chest. Coach them to grab MBs or number plates if needed. 0:00-2:50 http://www.mobilitywod.com/daily/friday-august-7th-2015/

Dynamic Warm Up: 5min


Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% )
NOTES: Coach to specific common faults
• Loss of shoulders/t spine
• Early arm bend
• segmenting the movement
• legs straight, chest to far over bar


“Half Baked”
4 Rounds
20 Wall Balls (20,14)
Cal Assault Bike (16,14)
200m Run Forward
200m Run Backward
NOTES: stagger starts to insure Athletes do not have to wait for Assault bikes or Med balls. Men 20 cal on bike, women 16 cals. Why run backwards? Running backwards not only requires additional coordination and balance but makes the movement quad dominate.

Cool Down Stretch: 2-3min

$ Out

3×15 DB Overhead Sit Ups
**anchor feet, 1 DB
NOTES: Similar to the overhead barbell sit up with feet anchored but with one DB