Friday 1.15.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Coaches Choice

Dynamic Warm Up: 5min

Strength: 12min

Hang Power Clean (1RM)
NOTES:
Work as 12min EMOM, Min 1-3 complete x2 HPC at >30%. Min 3-5 x1 HPC 30-60%, Min 6+ build to a  new 1RM
How?
Athletes need to stand to full extension, organize and then load hamstrings back to the hang position, building stretch reflex.
Coaching Tips:
Athletes splitting legs to pull body under bar without squatting
Hips moving on a horizontal plan causing back fatigue and the bar to travel swing around the torso

WOD: 30min

“The Far Side”
2 Rounds
1 Bear Complex (135,95,115,75)
15 Box Jumps (24,20,20,16)
2min Rest
2 Rounds
1 Bear Complex
15 Box Jumps
2min Rest
2 Rounds
1 Bear Complex
15 Box Jumps
**1BC = (7) C +FS + PP + BS + BNP
**BC does not have to be completed unbroken
**Score time minus 4min (rest)
**30min time cap
NOTES:
1 Bear Complex is actually 7 bear complexes. Athletes can string movements together as long as all standards are met. Athletes should be able to complete the majority of all bear complexes unbroken. During movement demo talk about pogoing box jumps.

Cool Down Stretch: 2-3min

$ Out

12min Assault Bike
Every 4 Minutes complete 10 Calories @ 100% max effort
By | 2016-10-20T15:14:25-04:00 January 14th, 2016|WOD Notes|Comments Off on Friday 1.15.16 WOD NOTES