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
• 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)
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
http://www.mobilitywod.com/daily/friday-january-15th-2016/
PVC Paddeling w/ feet anchored