Tuesday 12.22.15 WOD NOTES

Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Dynamic Effort Upper

Mobility: 5min

Coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up

Dynamic Warm Up: 5min

Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement.

Strength: 15min

Hang Power Snatch (18×1 @75%)
NOTES: Last week. Allow athletes 3min to build to 75% then complete 1 rep every 45sec.

WOD: 15min

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009. To learn more about DT click here
If not Rx, Athletes need to be able to complete the first 2 rounds unbroken. Coach and watch for common deadlift faults. HPC, coach minimizing angle of back, hips drive down and up, not back and forth. PJ, coach ‘sit on the stool’, watch leading with the knee in the dip and catch.

$ Out

3×20 KB Oblique Side Crunches, each side