Monday 3.21.16 WOD NOTES

Max Effort Upper

Mobility: 6min

3min each side

Dynamic Warm Up: 5min

Strength: 12min

Floor Press (1RM)
• Allows maximal weight to be pressed without undue stress on the shoulder. The limited range of motion prevents the Athlete from flaring out the elbows in the concentric movement, limiting the amount of scapular rotation and strain on the scapular stabilizer muscles.
• Eliminates the leg drive, forcing the Athlete to use only the chest, tricepts and shoulders to press the bar.
• Due to the limited range of motion the floor press will improve your lockout
• Have a partner lift the bar off the ground for you to a full lock out and stable position
• Pause at the bottom of the lift, with your elbows on the ground
• Dump the barbell backwards onto the ground


“Delightfully Tacky, Yet Unrefined”
In 12min Complete:
15 Snatches (135,95,115,75)
30 C2B (Pull Ups)
15 Snatches
Snatch weight = ‘Isabel’ weight. Athletes should be able to perform 3-5 reps TNG.
Rx+ = C2B, Rx= Pull Up

Cool Down Stretch: None

Notes: Coach Athletes through $ Out instead of cool down stretch

$ Out

6x10sec. V-Up Static Hold
Coach Athletes through this