Tuesday 4.19.16 WOD NOTES

Dynamic Effort Upper

Mobility: 4min

2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/

Dynamic Warm Up: 5min

Strength: 15min

Bench Press (Speed Bench: 6×5 @ 50% + band tension )
NOTES:
Why? 
Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom of the lift.
How?
Speed bench refers to the time between sets, less than 1min. Athletes need to rotate quickly.

WOD: 20min

“Annie meets Grace”
50-40-30-20-10
Dubs
Sit Ups
**6 Clean and Jerks AFTER each set
**Loading (135,95)
NOTES:
If not Rx Athletes need to move quickly on all movements including the Dubs and C&J.

Cool Down Stretch: 2-3min

$ Out

4×12 GHD Back Extentions

 

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