8.30.15 WOD NOTES

Explosive Strength

Mobility: 0min

Added warm up extention

Dynamic Warm Up: 5min + Warm Up Extension

Warm-up Extension: 10min

EMOM 10 min
3 Seated Box Jumps (24+,20+)
6 Jumping Lunges (L+R=1)
Focus is on explosiveness of hip during seated box jumps. The jumping lunges will fatigue the hip flexors, quads and hamstrings. Making it more difficult to generate explosive power in the seated box jump. Review Box Jump technique. Seated Box Jump height, Athletes can increase to a challenging height, minimums listed.

WOD: 20min

Scotts Birthday is on the 232nd Day of the Year.
1min Max Cals on Assault Bike
1min Max Box Jumps (24,20)
1min Max KB Swings (55,35)
1min Max Power Snatches (75,55)
1min Max Bar Muscle Ups
1min Rest
**Continue through the AMRAP until 232 reps+cals are achieved, you must attempt each movement, no strategic rest periods
**1 Bar MU = 1 Jumping Bar MU or 1 Pull Up + 1 Push Up
**Score time of completion
Athletes must attempt each movement, even if they are modifying. In other words, they can not rest during the bar muscle or bike. They must accumulate reps/cals. If not Rx, Power snatch weight should be comparable to “Randy”, 10+ reps TNG. If not Rx, KB Weight should be challenging but not light, 10+ reps unbroken. Note, bar MU modification listed. Demo jumping bar MU, encourage Athletes to get on the bar and not complete PU + PU. Score is time the Athlete completes 232 total reps+cals. 1min rest is mandatory. If busy stagger starts on different movements, have Athletes rest together. Do not use FGB timer, count clock up and rest every 6th minute. If you use FGB timer then Athlete will not know their finishing time. Budget 20min. Looking for Athletes to finish 15-20.

$ Out

4min Tabata  Hollow Body Hold