Tuesday 3.5.16 WOD NOTES

Dynamic Effort Upper

Mobility: 3min

3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/

Dynamic Warm Up: 5min

Strength

Bench Press (Score 3×5)
1x8x55%
1×6+5#
1×6+5#
3×5+5#
**Starting weight=5% heavier than last week
NOTES:
Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min.

WOD: 20min

8 Rounds
Row 200/150m
10 KB Swings (70,55,55,35)
2 Bar or Ring Muscle Ups
**1MU = 3 C2B + 3 Push Ups (this is a scale)
**20min time cap
NOTES:
Athletes should move quickly through this WOD. There is a 20min time cap.

Cool Down Stretch: 2-3min

$ Out

100 Barbell Side Bends

 

By | 2016-10-20T15:13:53-04:00 April 4th, 2016|WOD Notes|Comments Off on Tuesday 3.5.16 WOD NOTES