Tuesday 3.8.16 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

Accumulate 5min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/

Dynamic Warm Up: 5min

Strength: 15min

Hang Squat Snatch (6×3 @ 65%)
NOTES:
Week 1, new DE lower. Allow Athletes to warm up for 3min then compete 1×3 every 2min as a group.
Why?
The abbreviated positioning of the hang snatch allows for use to focus on technique, especially the second and third pull. The distance to accelerate the bar is shortened requiring the Athlete to become more aggressive in the hip extension. Additional the hang snatch is used during DE days as a way to work under load while allowing the legs to recover quickly.
How?
With a snatch grip deadlift the bar to full extension, hips open. Then load the barbell into the hang position, utilizing the stretch reflex to load the hamstring. Initiate the snatch by first driving the feet into the floor and violently bringing the hips to extension. Once the hips reach extension you should make contact with the bar to the the hips before pulling. At this point the feet shift to the squat stance in preparation of receiving the bar. Elbows travel high and punch through the bar as you receive it overhead.

WOD: 18min

“The Gipper”
–0:00-3:00–
2 Rounds
8 OHS (85,65,75,55)
4 HSPU
–3:00-6:00–
2 Rounds
10 OHS
5 HSPU
–6:00-9:00–
2 Rounds
12 OHS
6 HSPU
**Continue up the ladder until you can not complete the work in the given time
**Score total reps
NOTES:
Minimum work required on this workout is 12min. If you fail before the 12min mark, lower you weight or rep counts to finish the minimum time required.
If you finish the 2 rounds before the time cap you rest. Go fast, go hard, go unbroken. Give yourself as much time as possible to rest.
This WODs layout follows that of 15.2 while combining 2 movements that we have not seen in the 2016 Open. Choose a handstand modification that you can complete for the entire WOD. Stay consistent with your modification, don’t start with HSPUs to 2 abmats and end on stick bugs to 2 abmats.

Cool Down Stretch: 2-3min

$ Out: 3min

3×20 Kneeling Banded Oblique Twist
NOTES:
Coach Athletes through this

 

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