Monday 12.7.15 WOD NOTES

Max Effort Lower

Mobility: 5min

Coaches Choice, think deadlift (hamstring,lower back, etc.)

Dynamic Warm Up: 5min

Strength: 15min

Deadlift (1RM from 4″ blocks)
NOTES:
Why?
Allows Athletes to work to a heavy weight without adding much pressure to the lower back
Overloads the top end of the lift to help with lockout
How?
Set up is the same as the conventional deadlift, place bar on 4″ blocks or 4″ bumper plates.

WOD

“Awful Waffle”
40 Row for Cals
35 Dubs (x2)
30 KB Swings (70/55)
25 HR PushUp
20 Deadlifts (225/145)
15 Hang Power Clean (135/95)
10 STOH (135/95)
NOTES:
If busy stagger Athletes starts by time, not movement. Run 2 heats, heat #2 will start on rower after heat #1 finishes 40 cal row. This won is designed to be heavy, but manageable.

$ Out

By | 2016-10-20T15:14:50-04:00 December 6th, 2015|WOD Notes|Comments Off on Monday 12.7.15 WOD NOTES