8.23.15 WOD NOTES

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
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
Budget 20min, Athletes should not struggle with DB snatches. Weight should be manageable.

Cool Down Stretch: 2-3min

Toss in some calf mobility.

$ Out

3 Rounds
Hollow Rock Hold
:20 Static Hollow Rock Hold
:20 Rest
:20 Hollow Rock
:20 Rest