8.25.15 WOD NOTES

Dynamic Effort Upper

Mobility: 8min

Last week on this mobility. The focus is on shoulder mobility from poor posture while sitting, standing, etc.
If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side.
0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/

Dynamic Warm Up: 5min

Strength: 15min

Floor Press (9×3 @ 80% 1RM )
**3×3 Wide, 3×3 Normal, 3×3 Narrow
**Complete all wide before moving to normal then narrow
Week 3 of 3. Increase by 5% over last week. Athletes will perform 3×3 wide grip, then perform 3×3 normal, then finish with 3×3 narrow. As Athletes move their grip in they will recruit additional triceps and back, making the movement possible at the prescribed reps. Coach proper set up on the bench (floor) press.
Similar to the box squat the floor press is programmed to decrease the range of motion for quicker recover, and increase strength from the starting position by removing leg drive. The Athletes legs are to be bent, insuring proper midline set up. Decreasing lower back and shoulder tension.
Athletes should be able to floor press 100%+ of their conventional bench press, increasing conventional bench press lock out.
Set up is similar to the bench press.
Pro Episode #11 – Bench Set Up Q&A w/ Laura Phelps-Sweatt- Pro-User Request – http://www.mobilitywod.com/2013/05/pro-episode-11-bench-set-up-qa-w-laura-phelps-sweatt-pro-user-request/

WOD: 20min

“Peanut Chews”
21 Clean & Jerks (135,95)
21 Burpee Bar Hops
5 Rope Climbs
15 Clean & Jerks (135,95)
15 Burpee Bar Hops
3 Rope Climbs
9 Clean & Jerks (135,95)
9 Burpee Bar Hops
1 Rope Climb
**No Time Cap
If not Rx, Athletes should compare this weight to their “Grace” weight. Athletes should move the weight quickly, able to TNG 3-5 reps in the first round. During business hours make sure Athletes pull from pads, as singles are inventible towards the end of the workout. Rupee Bar Hops, 2 feet leave, 2 feet land. Rope Climb modification = 1:1 hand over hand. There is no time cap on this WOD, budget 20min.

$ Out

4×15 MB Sit Ups w/ feet anchored
MB touches ground behind and feet or dolly of plates in front.