Wednesday 12.30.15 WOD NOTES

Holiday Schedule
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

Explosive Strength

Mobility: 5min

Coaches Choice, think about strength movement below

Dynamic Warm Up: 5min

Strength: 12min

Snatch (1RM from 2″ deficit, no foot, no hook )
NOTES:
Why?
Deficit: Effectively pulling from a deficit will make you strong at the conventional lift. Efficiently pulling from a deficit requires the Athlete to be mindful of their body position (specifically midline), which will transfer to increased pulling strength (increasing strength through a greater range of motion), barbell speed and body awareness in the conventional lift.
No Hook: removes jerkiness and insures smooth acceleration of the bar
No Foot: No foot requires the Athlete to stay on the ball of foot, at the top of the second pull the Athlete must immediately pull under the bar.
How?
Athletes stand on two 25# plates or rubber mats (not foam pads). Athletes are not to shift their feet on the plates or mats.
Below is a video of deficit snatch (not a no foot, no hook, deficit snatch)

WOD: 20min

Happy 31st Birthday Coach Lea!
For Time:
31 Deadlifts (95,65,75,55)
31 Hang Cleans
31 Front Squats
31 Push Press
31 Burpees
31 Push Press
31 Front Squats
31 Hang Cleans
31 Deadlifts
**20min time cap
NOTES:
There is an Rx and Rx+ option. Most Athletes should Rx this WOD. Coach Athletes that they need to get to the burpees in less than 5min.

$ Out

4×15 Landmines
By | 2016-10-20T15:14:36-04:00 December 29th, 2015|WOD Notes|Comments Off on Wednesday 12.30.15 WOD NOTES