Tuesday 1.12.16 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 (10×3 EMOM @ 65% 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: 20min

“Feng Shui”
20 Rounds
1 Cluster (135,95,115,75)
1 Muscle Up (Rx= 2 C2B)
**Score time
Rx+ = 1 Cluster + 1 MU (bar or ring)
Rx = 1 Cluster + 2 C2B
Rx+ and Rx weights are listed. If Athletes do not know which modification to complete tell them they should complete 1 round in less than 1min, for 20 rounds. The barbell weight and muscle should be challenging but manageable for all 20 rounds. If you see Athletes failing on either the barbell weight or muscle up stop them and have them move to a scale. Cluster = Squat Clean + thruster. A cluster is not a clean and jerk, as the Athletes stands from the front squat they must thrust the barbell overhead in one motion. The barbell starts on the ground each rep.

Cool Down Stretch: 2-3min

$ Out

4 Rounds
20 Banded face pulls
20 Banded ab crunches