Sunday 2.28.16 WOD NOTES

Explosive Strength
Competition Day!

Mobility: None
Dynamic Warm Up: None

Instead of a dynamic warm up write the below on  a whiteboard and have the Athletes complete it as they come in. Start movement demo on time.
Warm Up:
21-15-9
PVC Thrusters
Push Ups
Sit Ups

WOD #1

0:00-18:00min
21-15-9
Thrusters (95,65,75,55)
KB Swings (55,35,45,25)
T2B (Rx=K2E)
NOTES:
Athletes should pick a weight to complete round of 21 unbroken. If completed before 18min mark Athletes rest.

WOD #2

18:00-33:00
12 Rounds
12 MB Cleans (20,14,16,10)
12 Push Ups
NOTES:
Athletes should move fast and complete all rounds unbroken

WOD #3

33:00 – 45:00
9-6-3
Front Squats, no rack (185,135,155,105)
C2B
NOTES:
Heavy, from the ground

 

By | 2016-02-27T14:08:41-05:00 February 27th, 2016|WOD Notes|Comments Off on Sunday 2.28.16 WOD NOTES