8.24.15 WOD NOTES

Max Effort Lower

Mobility: 6min

4min (2min each side) 4:30 – 5:29 http://www.mobilitywod.com/daily/thursday-august-20th-2015/
2min, hanging from rig. Internally and externally rotate and hang from one arm. There is a lot of value in this basic mobility piece, decompression of the joints and spin.

Dynamic Warm Up: 5min

Strength: 15min

Overhead Squat (3RM)
**Take from rack, no more than 10 reps after 50% 1RM
Watch for Athletes that have poor mobility. If torso travels froward of the knee have the Athlete stop squat in a safe range of motion. For Athletes that struggle with OHS, today is a great day to work on extension through the barbell.
During the WOD demo Coach the Athletes through 2-3 important points of performance that you will be looking for. This will allow the Athlete to concentrate on doing a few things well, rather than concentrating on to many things (performing them with less precision). After 50% 1RM, Athletes do not need to complete all 3 reps if weight jumps can be made.

WOD: 20min

40 Cal. Assault Bike
40 Front Squats (115,75)
40 Cal. Row
40 Back Squats (115,75)
**No time cap
If not Rx weight, Athlete should be able to complete 12+ reps unbroken. Back Squats are froth ground. Coach Athlete to land barbell in front, do not roll off shoulder behind them. Remember, use pads during office hours. Stagger starts to insure that you have enough cardio equipment. Start half on bikes and half on ergs. If you have more Athletes than x2 of the total number of bikes, stagger Athletes on bikes, erg and squat. Coach Athletes that if they have to wait for bike to subtract wait time form total time. There is no time cap, budget 20min. It will take Athletes 4-6min to bike 40cals.

Cool Down Stretch: 2-3min

$ Out

4×10 Barbell Roll Outs