Sunday 12.3.16 WOD NOTES

Explosive Strength

Mobility: 4min

2min each side 0:00-1:40 http://www.mobilitywod.com/daily/friday-january-1st-2016/

Dynamic Warm Up: 5min

Strength: 5min

Clean + Hang Clean (Build to a heavy, full squat)
**No more than 5 complexes after warming up
NOTES:
Why?
As the Athlete moves from the floor to the hang the third pull must be accelerated. Additionally the Athlete will be able to work under a heavy volume for this complex while their overall volume is kept low because the HC will be significantly less than their Clean.
How? 
From the ground the Athletes first completes a full squat clean, then immediately completes a hang squat clean. After the clean the Athlete should catch the bar in the hang position and reset for the hang squat clean.

WOD: 20min

“Tame the Bulge”
15-10-5
Power Cleans (135,95,115,75)
HSPU
–Then Immediately–
15-10-5
Hang Power Cleans (135,95,115,75)
Ring Dips
NOTES:
There are Rx+ and Rx options. Athletes should move quickly through the PC and HPC. HSPU to a flat surface for both Rx+ and Rx. If busy, stagger which 15-10-5 the Athlete starts on.

Cool Down Stretch: 2-3min

$ Out

21-15-9
T2B
Supermen
By | 2016-10-20T15:14:36-04:00 January 2nd, 2016|WOD Notes|Comments Off on Sunday 12.3.16 WOD NOTES