Monday 11.30.15 WOD NOTES

Max Effort Upper

Mobility: 4min

2min each side. 2:00 – 3:40

Dynamic Warm Up: 5min

Strength: 15min

Power Clean + Push Press (1RM)
Complete as EMOM. Coach Athletes to use the first 5min as a warm up and the following 5-7min building across. Athletes need to limit total reps to less than 10. Athletes will be limited by their push press, make sure they do not perform a push jerk. Take time today to complete a good Burgener warmup.

The sequence is as follows, always in this order:

1. Down and up
2. Elbows high and outside
3. Muscle clean
4. Clean land
5. Clean drop
6. Hang power clean

WOD: 15min

“13.2 – Heavy and Low”
15min AMRAP
5 STOH (135,95)
10 Deadlifts (135,95)
15 Box Jumps (20,20)
If not Rx Athletes should use a weight that they can complete STOH unbroken for the entire 15min AMRAP. One barbell per Athlete, deadlifts are designed to be light and completed fast. If buys, Athletes can share boxes to maximize space on floor.

Cool Down Stretch: 2-3min

$ Out

3x Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side