Thursday 3.10.16 WOD NOTES

Dynamic Effort Upper

Mobility: 6min

3min each side. 0:00 – 1:50

Dynamic Warm Up: 5min


Muscle Snatch (12×2 @ 65%)
**Complete as EMOM
Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to the sides so that you can exaggerate the second pull.  The first and second pulls of the muscle snatch are the same as the conventional snatch, however, once your elbows reach their peak quickly turn over the bar keeping the knees and hips fully extended. Do not re-bend or allow the elbows to drop during the lift, pressing out the barbell.
Reinforces the third pull/turn over of the snatch.


“Box Life Open Prediction”
In 12min Complete:
30 Wall Balls (20,14,14,12)
27 Deadlifts (135,95,115,75)
30 Wall Balls
21 Deadlifts
30 Wall Balls
15 Deadlifts
30 Wall Balls
9 Deadlifts
30 Wall Balls
3 Deadlifts
**Score total reps, if complete score time in comments
This is a classic push pull WOD and a solid prediction for 16.3.  To keep lower body volume low the weight will stay consistent across the WOD. Deadlift: Athletes should be able to complete the rounds of 27 and 21 unbroken. Athletes need to keep wall ball sets consistent.

Cool Down Stretch

See $ Out

$ Out

Lumbar and quad recovery with Coach
Complete with Athletes: