Explosive Strength
Mobility: 8min
2min each side Couch Stretch, 2min each side banded hamstring distraction 0:00 – 1:46 http://www.mobilitywod.com/daily/saturday-august-1st-2015/
Dynamic Warm Up: 5min
Start dynamic warm up slow and end fast. This will prime the Athletes neurological system for the 400m Sprint. Do some research on track warm ups and proper running mechanics. Coach Athletes through these mechanics and drill as they perform the dynamic warm up. Make sure to cover proper stricking to avoid hamstring injuries.
Explosive Strength: 15min
400m Run (Time)
Max Effort 400m Run
** 4 Attempts, partner up and have your partner time you with their phone
NOTES:
Coach Athlete to pair up and time each other with their phones. score fastest time.
WOD: 20min
“Water Ice”
7 Rounds
30 Dubs (x3)
100m Sprint
12 Alternating DB Snatches (55,35)
**You must alternate arms every DB snatch
30 Dubs (x3)
100m Sprint
12 Alternating DB Snatches (55,35)
**You must alternate arms every DB snatch
NOTES:
Budget 20min, Athletes should not struggle with DB snatches. Weight should be manageable.
Cool Down Stretch: 2-3min
NOTES:
Toss in some calf mobility.
$ Out
3 Rounds
Hollow Rock Hold
:20 Static Hollow Rock Hold
:20 Rest
:20 Hollow Rock
:20 Rest
Hollow Rock Hold
:20 Static Hollow Rock Hold
:20 Rest
:20 Hollow Rock
:20 Rest