Friday 1.22.16 WOD NOTES

Max Effort Lower

Mobility: 5min

0:00- 2:18 http://www.mobilitywod.com/daily/wednesday-december-30th-2015/

80-100 loads on each leg

Dynamic Warm Up: 5min

Strength: 15min

Deadlift (Build to a heavy single, 2 position pause: 2″ off ground + knee)
NOTES:
Why?
• Increases time under tension at the Athletes weakest points
     – Is the Athlete on their toes or to far back when the bar leaves the floor?
     – Is the Athlete to far forward when the bar reaches the knee?
     – Does the Athlete have weak grip strength?
• Quickly cleans up deadlift form
How?

WOD: 20min

“Squatting ‘Annie'”
50-40-30-20-10
Dubs (x3)
Sit Ups
–Pair With–
6-8-10-12-14
Back Squats from Rack (185,135,155,115)
NOTES:
Budget 20min for this workout. There is no time cap. The back squat should be heavy. If not Rx, sets of 6-8-10 should be completed unbroken. Athletes can share back squat racks.

Cool Down Stretch: 2-3min

$ Out

3x20sec Forward & Backwards
PVC Paddeling w/ feet anchored
By | 2016-10-20T15:14:22-04:00 January 21st, 2016|WOD Notes|Comments Off on Friday 1.22.16 WOD NOTES