Monday 4.11.16 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: 20min

Bench Press (Score 3×3)
1x8x60%
1×6+5#
1×5+5#
4×7+5#
3×3+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

In 18min Complete:
40 Hang Power Snatches (115,75,95,65)
40 Hang Power Cleans (135,95,115,75)
**Drop the bar, complete 5 pull ups before continuing
NOTES:
18min time cap. If Athletes are approaching this they are going to heavy. Athletes should be able to complete in sets of 8-12 reps. 10 Rx PU = 10 kips on the rig + 10 ring rows. Do not perform PU between HPS and HPC, only during working sets.

Cool Down Stretch: 2-3min

$ Out

3×25 GHD Sit Ups to Parallel

 

By | 2016-10-20T15:13:51-04:00 April 10th, 2016|WOD Notes|Comments Off on Monday 4.11.16 WOD NOTES