Dynamic Effort Lower
Mobility: 6min
3min each sided: Video link below 0:00-1:35. 2 mobility pieces on each leg.
http://www.mobilitywod.com/daily/monday-december-7th-2015/
Dynamic Warm Up: 5min
Strength: 15min
Back Squat (5×5 @ 75% 1RM)
NOTES:
Week 2 of 3, DE back squat for strength endurance. Communication to athletes that the rep schemes include higher reps with lower sets to focus on strength endurance, the ability to with stand muscle fatigue.
WOD: 20min
“Old Sink or Swim”
3 Rounds:
7 Hang Squat Cleans (Rx+155,105,Rx105,75)
14 KB Swings (Rx+70,55,Rx55,35)
21 Box Jumps (Rx+24,20,Rx20,16)
7 Hang Squat Cleans (Rx+155,105,Rx105,75)
14 KB Swings (Rx+70,55,Rx55,35)
21 Box Jumps (Rx+24,20,Rx20,16)
NOTES:
Note that there are Rx+ and Rx weights. If not Rx weights, Athletes should be able to complete first round of hang squat cleans unbroken. KB Swings are programmed to be heavy, first set should be unbroken. Box Jumps, to get to 16″ stack 45# plates, 4″ each. Budget 20min for this workout, but should be completed in less than 12min.
$ Out
99 Sit ups with feet anchored