Sunday 5.1.16 WOD NOTES

Competition Day!

Mobility: 5min

Coaches choice, 3min front rack + 2min hip, Suggested links below

Front Rack: http://www.mobilitywod.com/episodes/#episodes|movement:press
Hip: http://www.mobilitywod.com/episodes/#episodes|movement:squat

Dynamic Warm Up: 5min

WOD: 35min

“Under Siege”
4min AMRAP
“Flight Simuator”
5,10,15…50…15,10,5
**Rx+ Unbroken Dubs
NOTES:
Rx+ = unbroken dubs. Athletes do not have to restart at 5 if they hit. Example: Athlete complete 5 unbroken dubs, 10 unbroken dubs, then hits on dub 12 in the 15 round. The Athlete restarts on 15 unbroken dubs
Rx = broken dubs
Score = total dubs
–5min Rest–
13min AMRAP
100 Cal Row
80 STOH (85,55,65,45)
60 Hang Power Cleans
40 Deadlifts
20 Burpee Bar Hops
NOTES:
This is an AMRAP, if the Athlete finishes the 20 burpee bar hops they restart on the 100 cals row. Score = total cals + reps
–5min Rest–
4min Up ladder
1,2,3,4,5….
Pull Ups
Wall Balls (20,14,14,12)
NOTES: 
Score total reps. Modify pull ups to banded, ring rows or kips + ring rows
–Immediately Start–
4min AMRAP
Thrusters (95,65,75,55)
NOTES:
Score total reps. Coach Athletes to choose a rep scheme that is manageable for 4min. 4min can be a long time when performing 1 movement. Complete short sets with short breaks.
**Score total reps of each AMRAP

$ Out

50 Sit Ups w/ feet anchored and heavy plate on chest
By | 2016-04-30T17:22:41-04:00 April 30th, 2016|WOD Notes|Comments Off on Sunday 5.1.16 WOD NOTES