Wednesday 9.30.15 WOD NOTES

 Explosive Strength

Mobility: 8min

4min Shoulder prep + 4min Hip Prep, Coaches choice

Dynamic Warm Up: 5min

Strength: 15min

Snatch Complex (Build to a heavy in 5 rounds)
**Power Snatch + Hang Squat Snatch + Squat Snatch
NOTES:
Complete this as an EMOM. Set the clock to count 2min intervals. Let the Athletes warm up for the first 2min, completing as many reps as they need at light weights. When the second round starts they add weight and complete 1 complex. For the remaining 4 rounds they continue to jump weights. If they find a 1RM or fail before the end of the 5 rounds they can stop or decrease weight and continue through the 5 rounds. Score the heaviest weight used in the complex.

WOD: 15min

“Short….STOP!”
10-9-8-7-6-5-4-3-2-1
Power Snatches (95,65)
Burpee Bar Hops
NOTES:
This WOD is designed to be fast. If not Rx, Athletes should use a snatch weight they can complete the majority of the rounds unbroken. Burpee bar hops; 2 feet leave, 2 feet land, hips do not have to open. Stepping over the bar is not Rx, Athletes must jump.

Cool Down Stretch:

2-3min

$ Out

4×12 V-Ups
NOTES:
If you have time complete with group
By | 2016-10-20T15:15:38-04:00 September 29th, 2015|WOD Notes|Comments Off on Wednesday 9.30.15 WOD NOTES