Thursday 1.7.16 WOD NOTES

Dynamic Effort Upper

Mobility: 6min

Complete all 3 mobility pieces shown.
1min on each piece, per shoulder.
Make sure you coach Athletes through this mobility so that they get the best results.

Dynamic Warm Up: 5min

Strength: 15min

Split Jerk (EMOM for 10min x3 @ 60%, from rack)
Keep Athletes on target to complete 3 reps every min. Start by counting the clock up, do not set the clock to count 1min intervals b/c Athletes may fall behind. We are looking for a true split jerk, when looking at positioning make sure Athletes are achieving a solid split position with a true position of support in the front and back leg and no kick standing.

WOD: 25min

“Reverse Psychology”
For Time:
25/20 Calorie Row
20 Strict Press (95,65,75,55)
15 Burpees
20/15 Calorie Row
15 Push Press (135,95,115,75)
10 Burpees
15/10 Calorie Row
10 Push Jerks (155,115,135,95)
5 Burpees
There is a male and female calorie count listed. instruct Athletes to be aware of positioning during strict press and push press. As they get tired look for Athletes to push press when they are suppose to strict press and push jerk when they are suppose to push press. Athletes should move fast through this workout. Make sure all unused weights are out of the way and Athletes control barbell to ground, we do not need barbells being bounced off weighted laying around and into another athlete.

Cool Down Stretch: 2-3min

$ Out

5×15 Static ‘V’ Up Hold