12.20.15 WOD NOTES

Explosive Strength

Mobility: 5min

Coaches choice, focus on shoulders for close grip OHS

Dynamic Warm Up: 5min

Strength: 15min

Clean Complex (Build to  a Heavy: Clean + Jerk + Narrow OHS)
Athletes will perform a squat clean + Power Jerk + Clean Grip OHS
NOTES:
Why Clean Grip OHS?
Mobility exercise for angels hips and shoulders while strengthening the thoracic spine in the snatch and clean.
How?
Secure the barbell overhead in the jerk position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead.

WOD: 20min

“Home Alone”
5 Legless Rope Climbs
5 Clean and Jerks (155,115,135,95)
4 Legless Rope Climbs
4 Clean and Jerks (165,125,145,105)
3 Legless Rope Climbs
3 Clean and Jerks (185,135,155,115)
2 Legless Rope Climbs
2 Clean and Jerks (205,145,165,125)
1 Legless Rope Climb
1 Clean and Jerks (225,155,185,135)
**Rx, weight listed. Normal rope climb
NOTES:
There are Rx+ and Rx weights, Rx+ legless rope climbs, Rx = normal rope climbs.

$ Out

3×25 each side, banded oblique twist
By | 2016-10-20T15:14:42-04:00 December 19th, 2015|WOD Notes|Comments Off on 12.20.15 WOD NOTES