Sunday 1.24.16 WOD NOTES

Explosive Strength/Gymnastics

Mobility: 6min

3min on each side
http://www.mobilitywod.com/daily/saturday-january-23rd-2016/

Dynamic Warm Up: 5min

Gymnastics: 12min

Deficit Handstand Push-ups (1RM for max depth, score total inches)
NOTES:
Spend time working with Athletes that have never performed a HSPU and Athletes working on kipping

WOD

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135,95)
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
NOTES:
Athletes will pick up where they left off each round. If not 135,95 Athletes should be able to complete x3 reps unbroken all 5 rounds.

Cool Down Stretch: 2-3min

$ Out

4×12 Barbell Roll Outs
By | 2016-10-20T15:14:19-04:00 January 23rd, 2016|WOD Notes|Comments Off on Sunday 1.24.16 WOD NOTES