Friday 10.2.15 WOD NOTES

Max Effort Lower

Mobility: 5min

NOTES:
Day 2 of Dr. Stu’s Lifestyle Challenge Mobility.

Dynamic Warm up: 5min

Strength: 15min

Hang Clean (2RM – Hang Squat Clean)
**complete as EMOM
Warm Up: Min 0-5, Every 60sec
Build: Min 5+, Every 90 sec.
NOTES:
Work as EMOM. Count clock up so that you can schedule out 60sec cycles and 90sec cycles. Athletes should use the first 5min to warm up, below 50%. Minute 5+ Athletes build to a 2RM Hang Squat Clean. Athletes must pass through the front squat. Below is a breakdown of the clean (the video on the first pull is eliminated on purpose). While teaching the hang clean make sure to coach each position.




WOD: 15min

“You only live twice”
100 (95,65)
**Every time the bar touches the ground complete 6 box overs (20,20)
NOTES:
Notice that there is no movement listed…..
The movement is ‘Thrusters’! Announce this during movement demo.
Budget 15min for this WOD, average times should be 6-15min.
Athletes can share a plyo box. If not Rx weight, Athletes need to choose “Fran” weight. A weight that they can complete 15+ reps in the first set.

$ Out

Mobility with Coach
By | 2016-10-20T15:15:35-04:00 October 1st, 2015|WOD Notes|Comments Off on Friday 10.2.15 WOD NOTES