Wednesday 11.4.15 WOD NOTES

Explosive Strength

Mobility: 5min

Coaches Choice: calf, knee and hip. Jumping prep

Dynamic Warm Up:

During RowVember try to use the ergs to warm Athletes up and encourage them to score on the RowVember board.
Think neurological jumping prep

Jump

Seated Box Jumps (Bound over PVC for max height )
Sit on box at knee height
**Score total inches
Why?
The seated Box Jump removes elasticity from the muscles and makes the Athletes generate explosive strength from a static position. Resulting in a higher traditional jump.
How?
Videos below


NOTES: All Athletes will complete WOD 1 “Panic Breathing” but then have the option to complete “Annie” or “Flight Simulator” as WOD 2. Give the Athletes 15min to complete WOD 1, At the 15min mark, or sooner, start WOD 2.

WOD 1: 15min

“Panic Breathing”
500-400-300-200-100
Meters Rowed
Rest 1:1
**Score total time

WOD 2: 15min

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

OR

“Flight Simulator”
Unbroken Dubs 10,20,30,40,50,40,30,20,10
By | 2016-10-20T15:15:11-04:00 November 3rd, 2015|WOD Notes|Comments Off on Wednesday 11.4.15 WOD NOTES