Tuesday 2.2.16 WOD NOTES

Dynamic Effort Upper

Mobility: 4min

Partner up and complete 2min on each Athlete
0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/

Dynamic Warm Up: 5min

Today think about ways to increase the number of toros and upper body movements into the dynamic warm up. Example arm circles, x2 burpees then jog it out to the next cone.


Incline Bench Press (6×3 @ 70%)
Incline bench press can both help increase the conventional benchpress and the shoulder to overhead. In addition, Strengthening the shoulder at various angles helps prevent injury. a
For our purposes we will add 8″ (x2 45# plates) of incline to the benches. Follow the same bench press mechanics.

WOD: 20min

“Eva – short and light”
5 Rounds
400m Run
15 KB Swings (55,35)
15 Pull Ups
No Rx+ option today, I want the Athletes moving quickly after Sunday and Mondays tough workouts. Athletes should push to complete all movements unbroken. Look for glaring faults in KB swings; back angle at the bottom, extension at the top, loss of midline on last rep. If not Rx pull ups Athletes should move quickly, banded are acceptable but you may want to working ring rows + kips for those working on that first pull up.

Cool Down Stretch: 2-3min

$ Out

3×20 KB Oblique Cruches
**each side