Wednesday 3.6.16 WOD NOTES

Competition Day!

Mobility: none

Dynamic Warm Up: None

Instead, As Athletes enter have them row 2000m and then get barbell ready for movement demo.

Movement Demo: 5min

WOD: 45min

– Written by Coach Mike Petrizzo
“The Unforgiven”
45 Minute AMWAP:
200m run
1,2,3,4,5,6,7…….
Burpee Bar Hop + Deadlift
Burpee Bar Hop + Squat Clean
Burpee bar Hop + Man Maker
** Score is total weight moved, Bar x Reps
** Scale = dropping bar or changing weight
NOTES FROM COACH MIKE:
Score is total weight moved (i.e., bar weight * completed reps of barbell movements)
Protocols:
– each athlete gets one bar, same weight must be used for all barbell movements (no tire changes); if an athlete lowers the weight during the WOD, no Rx;
– burpee/bar movements increase by 1 each round (i.e., 1, 2, 3 . . . );
– bars CANNOT be dropped, athletes must maintain control of the bar through the concentric and eccentric portions of each barbell movement; in other words, drop the bar, no Rx;
– standard rules apply for bar facing burpees.
These are movements that everyone can do. The lessons to be learned here (reality check for some) relate to pacing/tempo and selecting appropriate bar weight to balance moving quickly vs. moving heavy sh*t.
Coach D. NOTES:
IMPORTANT!
Wednesday WOD:
Athletes are not allowed to load ONLY 10# bumpers on a barbell. The push-up of the man maker will crush them.
Athletes will need to use a training bar with 15# bumper plates.
If they want to use 10# on each side Athletes will have to use metal plates.

Cool Down Stretch: 2-3min

$ Out

4min tabata standing heavy banded ab crunches
By | 2016-10-20T15:13:51-04:00 April 5th, 2016|WOD Notes|Comments Off on Wednesday 3.6.16 WOD NOTES