Monday 9.28.15 WOD NOTES

Max Effort Upper

Mobility: 6min

3min each side coaches choice banded overhead distractions

Dynamic Warm Up: 5min

After dynamic warm up have Athletes partner up and grab a barbell and x2 Kbs for below sequence.
Warm Up Sequence: (multiple reps of each) behind the neck, front rack, Kbs

Strength

Shoulder Press (4 x Max Reps (75,55))
**Score average reps
NOTES: 
This is a strict press, spend time today reviewing proper pressing technique and common faults. Run as EMOM, every 3min complete a set of max reps. This will give ample time for Athletes to recover. Note that Athletes are scoring the average of the 4 sets.

WOD: 20min

“Road House Blues”
200m Run
30 KB Swings (55,35)
30 Pull Ups
400m Run
20 KB Swings
20 Pull Ups
600m Run
10 KB Swings
10 Pull Ups
NOTES:
This WOD is to be performed quickly. Athletes should not get slowed down from heavy Kbs or a difficult pull up modification.

$ Out

100 Banded Ab Crunches