ZombieFit: Halloween WOD & Party
Saturday 10.31.15, 8:30 & 9:30am WODs
Saturday Coaches: We will let you know how to run the WOD and Party in the Saturday WOD notes
Dynamic Effort Lower
Dynamic Warm Up: 5min
This week we have encouraged Coaches to add new things into the dynamic warm up. One idea is to complete the $Out from past days. I have seen other Coaches complete 100 sit ups for time with a round of “Cindy” penalty every min. We have also seen variation on benchmark WODs like PVC “Fran”.
Stance: Wider than normal, emphasizing the hamstrings.
Core: Expand your abdomen, not your chest. This will help keep your midline/spine tight when stopping gone the box
Eccentric Phase: With heels touching the box tilt hips and sit directly on your heels. Keep head and chest high, midline tight
Static/Relaxed Phase: Starts when your glutes hit the box. You should sit down completely on the box and roll back. This does not mean rocking, bouncing or touch and go.
Concentric Phase: Ascend from the box in an explosive manner. Yea moves first followed by glutes and hips. Forcefully flex the hips, glutes, hamstrings, abs and midline.
150 yard shuttle sprint
3 Bar Muscle Ups
Max Man Makers (45,25)
**Score total Man Makers
**Scale MU to Jumping MU