Friday 9.25.15 WOD NOTES

Max Effort Upper

Mobility: 8min

4min squat test + 4min front rack mobility, Coaches choice.

Dynamic Warm Up: 5min

Strength: 15min

Cluster (1RM – Squat Clean Thruster)
Run as EMOM. Athletes will take the first 5-7min to warm up and the latter 5-7min to make weight jumps. Make sure that athletes are not completing a squat clean + push press/jerk. Good elbow position will be important.

WOD: 20min

“When Monkeys Fly!”
5 Rounds
1:00 Max Clean & Jerk @ 80%
1:00 Rest
1:00 Max Rope Climbs
1:00 Rest
**1 rope climb = 1 modification
**Score total reps
If busy stagger starts so that some Athletes are working while others are resting. Athletes need to work at a true 80% 1RM Clean and Jerk. Encourage Athletes look up their weight in Wodify. If Athletes do not have data in Wodify they need to work at a heavy weight, heavy enough that TNG will be difficult. Rope Climbs, modify 1:1 hand over hand.

$ Out

Tabata Plank to Failure