Friday 4.22.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Coaches choice from video:  http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2/

Dynamic Warm Up: 5min

Strength: 12min

Power Clean (1RM)
**Complete as EMOM with group
NOTES:
Complete as EMOM with group, this helps keep everyone on target and insure they are doing the work.
Min 1: x3 @ less than 50%
Min 2: x3 @ 50%
Min 3: x1 @ 50% +
Min 4: x1 @ 50% ++
Min 5: x1 @ 50% +++
Etc.

WOD #1: less than 10min

1 Mile Run
**@ 80%
–5min Rest to WOD 2–
NOTES:
Why?
Varied mental approach.
How?
Athletes should attempt to move unbroken through the movements.

WOD #2: less than 10min

“Ascending ‘Fran'”
9-15-21
Thrusters (95,65)
Pull Ups

Cool Down Stretch: 2-3min

$ Out: 3min

Coaches choice

 

By | 2016-04-21T13:16:38-04:00 April 21st, 2016|WOD Notes|Comments Off on Friday 4.22.16 WOD NOTES