Friday 4.1.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Coaches choice for upper pulling and hip ext.

Dynamic Warm Up: 5min

Strength: 10min

30 Bar Muscle Ups – For Time
**Scale to 60 banded C2B or PU
**EC: + vest
**10min time cap
NOTES:
As an extended warm up have all Athletes on rig breaking down kipping mechanics.
Make sure to coach Athlete that are scaling that this should no be easy. Athletes need to pick a challenging band to assist them. Athletes should not be able to complete 60 pull ups or C2B unbroken. Especially if they are using a band.
If Athletes easily have banded pull ups or Rx pull ups move them to C2B.
Extra Credit = wear a weight vest for the bar MUs.
Note EC or modifications in comments

WOD

“Bombshell”
In 18min
5 Rounds
400/300m Row
Max Ubroken STOH (95,65,75,55)
**Score total STOH, no resting on shoulders or overhead. Must be continuous movement.
NOTES:
Athletes should achieve 10+ reps each round. If they are not move them to a jerk variation or lower weight. If 10+ reps are completed per round Athletes will take 15+min to complete. They will have to move fast!

Cool Down Stretch: NONE

NOTES:
None, Coach $ Out b/c ABril starts today!

$ Out

4×12 AB Ring Fallouts

 

By | 2016-03-31T10:27:35-04:00 March 31st, 2016|WOD Notes|Comments Off on Friday 4.1.16 WOD NOTES