Sunday 10.11.15 WOD NOTES

Explosive Strength

Mobility: 5min

Dynamic Warm Up: 5min

Strength: 10min

Snatch (EMOM 5min x3 TNG + heavy)
EMOM for 5min Complete 3 TNG @ 70%, then in 3 attempts build to a heavy
**Score heavy
Set clock to count 1min intervals. TNG reps need to be under control, be aware of Athletes bouncing weights and not resetting before the first pull. Even though the reps are TNG the Athletes midline should maintain in a good position. After EMOM Athlete get 3 attempts to pull the heaviest Snatch. All Snatches, including TNG EMOM, do not have to be squat. Encourage and teach squat, try to get Athletes comfortable in the 3rd pull.

WOD: 15min

“The Bride of Frankenstein”
— On a running clock —
In 6min Complete:
800m run
Max Body Weight Deadlifts
In 5min Complete:
600m Run
Max 1/2 Body Weight Power Cleans
In 4min Complete:
400m Run
Max 1/3 Body Weight OHS
**Score total reps
If Athletes fail to complete run in time cap shorten it by 100m at a time. If an Athlete or you think they can not make the run go ahead and shorten it before the WOD starts.
This is programmed as a cardio burner, Athletes should not have half the time to complete reps.

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60 Kneeling Banded Ab Crunches

Lifestyle Challenge 10.1.15 – 10.30.15
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