Wednesday 3.16.16. WOD NOTES

Competition Day

Mobility: 5min

Coaches choice, pic your favorite

Dynamic Warm Up: 5min

WOD: 30min

“Mandofun”
–0:00-5:00–
21 Thrusters (95,65,75,55)
21 Pull Ups
–0:00-5:00–
21 Deadlifts (225,155,185,135)
21 Burpees Over The Bar
–0:00-5:00–
9 MUs (C2B)
9 Snatches (135,95,115,75)
–0:00-5:00–
15 Thrusters
15 Pull Ups
–0:00-5:00–
15 Deadlifts
15 Burpees Over The Bar
–0:00-5:00–
9 MUs (C2B)
9 Snatches
**Score the time of each segment
NOTES:
Todays competition day is all about maximal intensity. Do not pace these workouts. Go hard, go fast, recover quickly. This means the weights should be manageable for large sets. The clocks will count up in 5min intervals so that it is easy to score the time of each WOD.

Cool Down Stretch: 2-3min

$ Out

3 Rds Plank Work
1min middle, left, right
NOTES:
Coach Athletes through this

 

By | 2016-03-15T08:44:37-04:00 March 15th, 2016|WOD Notes|Comments Off on Wednesday 3.16.16. WOD NOTES