Sunday 11.29.15 WOD NOTES

Explosive Strength

Todays explosive strength is focusing on gymnastics

Mobility: 4min

2min each side: 0:00 – 1:30

Dynamic Warm Up: 5min

Gymnastics Skill Work: 5min

Ring Dip Progression Skill Work
NOTES: Follow the video below as an extended warm up completing each step 5-7 times

WOD: 25min

Near Death Flex-Perience (2 Rounds for reps)
Death By Ring Dips
—5min Rest–
Death By Hang Power Cleans (60% BW)
**Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time
**Minimum 12min of work required on each movement
**Score highest round completed of each movement
Minimum 12min of work at each movement. Start the clock counting up, work ends when the clock hits 12min. Minute 1, Athletes complete 1 rep, adding a single rep every minute until failure. If Athletes fails they return to rep 1, climbing the ladder until the clock hits 12min. At the 12 minute mark Athletes rest 5min and complete HPC in the same format.
This WOD is set up so that everyone finishes the ring dips at the 12min mark, rest together, and starts the HPC together. If busy, stagger where Athletes start. Half on ring dips and held on HPC.

Cool Down Stretch: 2-3min

$ Out

3 x Max Dumbbell Sit Up Complex (25,15)
Complex = 2 Oblique Twists (each side) + 2 Overhead Sit Ups