Dynamic Effort Lower
Mobility: 5min
Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/
Dynamic Warm Up: 5min
Strength: 15min
Back Squat (EMOM for 10min x3 @ 60%, from rack )
Why?
Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle fibers, instead of resting to a full recovery.
How?
Attempt to partner athletes up, of similar of weight. Give Athletes 5min to work to 60% then start clock so everyone starts at the same time, count clock up, do not set 1min intervals. The goal is for each Athlete to perform x3 squats every minute. If Athletes are slightly off time that is ok, this is why we want to count clock up instead of 1min intervals. P1 performs squats at 0:00, P2 performs squats at 0:30. Athletes need to move and concentrate.
WOD: 15min
“Raise the stakes”
15min AMRAP
12 Deadlifts** (275,185,225,135)
24 Bounds (20,20)
36 Air Squats
**Deadlifts: you must complete concentric and eccentric motion (no dropping from top)
12 Deadlifts** (275,185,225,135)
24 Bounds (20,20)
36 Air Squats
**Deadlifts: you must complete concentric and eccentric motion (no dropping from top)
NOTES:
Rx+ and Rx options are listed. Deadlifts, All Athletes should be able to control the concentric and eccentric motions. There is no dropping the barbell today. Athletes must control barbell back down to the ground to count the rep. Bounds, coach Athlete to tuck feet under hips, share boxes.
Cool Down Stretch: 2-3min
$ Out
100 Barbell Side Bends
NOTES: