8.28.15 WOD NOTES

Max Effort Upper

Mobility: 8min

4min on each side. 0:00 Р1:40 http://www.mobilitywod.com/daily/wednesday-july-8th-2015/

Dynamic Warm Up: 5min

Strength: 12min

Front Rack Hold (3 x Max Time @ Body Weight)
**Score total seconds of longest hold
This is the position where the Clean becomes the Jerk. The rack hold is a great way to teach Athletes how to get comfortable with discomfort in the front rack position. By maintaining full-body tension for an elongated period of time we are primarily focusing on ‘strength endurance’ throughout the entire body.
Take from rack. Athletes score max time in front rack position. Hands must be on barbell in front rack position (clean position). Coach Athletes to ‘BREATH’ and engage midline. Upper and lower back will be the first to fatigue. Watch for loss of midline and poor front rack positions.

WOD: 20min

Happy 24th B-Day WOD Stephanie Siravo!
Calorie Row
Strict Press (75,55)
**No time cap
108 cals/reps of each movement. If busy stagger starts. Strict press, stress no push press. If not Rx strict press, Athletes should be able to complete 15 reps unbroken, fresh.

Cool Down Stretch: 2-3min

$ Out

4×18 MB Sit Up and Twist
**perform a MB sit up with your feet anchored, at the top perform a Russian twist to each side