Friday 3.15.16 WOD NOTES

Max Effort Lower

Mobility: 5min

0:00 – 1:45, 25 repetitions each side,

Dynamic Warm Up: 5min

Strength: 15min

Back Box Squat – Single Red Band (1RM)
**Below Parallel
Set up should be complete for every coach. Heavy DBs holding red bands down. bands need to have tension at bottom of lift, not loose.
Accommodating resistance
• Increases percentage to the top end of the lift to increase explosiveness and finishing strength
• Allows athletes to work at near 1RM weight without the increased volume
Box Squat, see video below, explain why to Athletes.

WOD: 20min

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If not Rx weight, Athletes should be able to complete rounds 1-3 OHS unbroken.

Cool Down Stretch: 2-3min

$ Out

3 x Max Time Static Standing Banded Ab Holds
**Heavy band