Thursday 4.7.16 WOD

Max Effort Lower

Mobility: 5min

Coaches choice, think sumo deadlift; adductors, hamstrings, lumbar mobility, groin

Dynamic Warm Up: 5min

Strength: 12min

Sumo Deadlift (1RM, Super wide stance)
NOTES:
How?
Stance 4″ wider than conventional sumo deadlift requiring additional recruitment of the adductors and groin.
Why?
Like an variation in the conjugate method the goal is to PR by 5-10# and stop. By continuing to PR variations the conventional lift will also increase. The Sumo deadlift can be eaiser for some to perform because it requires less mobility of ankle, knee and hip.

WOD

20min EMOM
Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 wall walks)
Evens: 15/10 Cal Row
**Score total successful rounds, top score 20
**DB snatches alternate every 5 reps
NOTES:
If not Rx DB snatches Athletes need to choose a weight they can complete x5 on the right and then x5 on the left unbroken. Breaking up the reps into singles will require to much time. HS walk, If Athletes are going to Rx they need to walk unbroken. Rx = x2 wall walks. Calorie Row, 15 for males, 10 for females

Cool Down Stretch: 2-3min

$ Out

4×8 Strict Toes to Bar

 

By | 2016-04-06T11:39:50-04:00 April 6th, 2016|WOD Notes|Comments Off on Thursday 4.7.16 WOD