8.26.15 WOD NOTES

Explosive Strength


2min each side couch stretch
5min squat test, hold KB or upright if needed to achieve proper positioning of the torso in the squat

Dynamic Warm Up: 5min + short metcon

4 Rounds: 10 KB Swings + 5 Burpee Pull Ups
Prime the neurological system for “Chelsea” by activating shoulders and hips

Strength: None

WOD: 30min

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

**If you fall behind the clock keeps going for 30 minutes, see how many full rounds you can complete
Start the clock counting up to 30min. During the movement demo Coach Athletes to choose a difficult but manageable scale for the pull up (jumping) and push up (snake up), use MB to insure Athletes are reaching proper depth on air squats. The goal is to make Athletes successful by completing rounds. If Athletes continue to fail to complete a round in 1min decrease the number of reps to make them successful. If Athletes fail to complete a round they can rest as long as needed and reenter at the start of the next minute. Score total successful Rounds. Not Rounds + Reps, as Athlete must complete all the reps to score the round.

$ Out

Accumulate 7min in a one elbow one foot plank. You may rotate positions, but can only accumulate time when one foot and one elbow is touching the ground.