Sunday 2.21.16 WOD NOTES

Today we will not perform mobility or a dynamic warm up. On a white board in the middle of room write the below warm up and as Athletes enter the Box have them complete it before class starts. Start on time by having Athletes grab barbells and review the movements with barbells as a warm up extension. You will need every minute to complete the 3 WODs and finish on time.

Review movements quickly. Cover the standards and first modification. Assistant Coaches need to work with new Coaches throughout the entire WOD.

If you run out of rowers, do not stagger Athletes start on different WODs. Run the WODs in order. Have Athletes share a rower and start at different times.
P1 starts 1st round of WOD #3 at 45min mark
P2 starts 1st round of WOD #3 at 46min mark
**This should stagger Athletes without issue as the limiting factor of the EMOM will be the power snatches not the row.

Explosive Strength

Mobility: None

Dynamic Warm Up: None


5 Rounds
5 Pull Ups
10 Sit Ups
15 Walking Lunges

WOD #1

“A Hero and His Lady”
12min AMRAP
1RD “Chelsea” + 1RD “DT”
5 Pull Ups + 10 Push + 15 Squats
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)
**Score Rounds + Reps
At 18min start WOD #2
Athletes should move quickly and not get hung up on the weight.

WOD #2

“The Dude”
4 Rounds
3 Squat Cleans (155,115)
15 KB Swings (55,35)
45 Dubs (x3)
At 35min start WOD #3
Athletes should move quickly and not get hung up on the weight. Squat Cleans should be completed TNG or in fast singles.

WOD #3

“The Dudette”
Every 2min for as long as possible
250m Row
8 Power Snatches (95,65)
**250m = 1 rep
Athletes should be able to TNG 9 PS in the first round. Looking for Athletes to make it 4-6 rounds.