Friday 3.18.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Classic banded overhead distraction with front rack, Coaches choice

Dynamic Warm Up: 5min

Strength: 12min

Push Press (1RM, less than 10reps past 50%)
NOTES:
Look for classic midline faults; hyper extension as a way to fall under bar and leading with knees in eccentric motion rather than hips.

WOD: 25min

“Meadowlark Lemon”
50-40-30-20-10 Row for Cals
**3min rest between each set, score total time including rest
NOTES:
All out sprints on the erg.

Cool Down Stretch: 2-3min

$ Out

Find a 8RM OH Barbell Sit Up with Feet Anchored
NOTES:
Coach Athletes through this

 

By | 2016-03-17T15:29:33-04:00 March 17th, 2016|WOD Notes|Comments Off on Friday 3.18.16 WOD NOTES