Monday 9.21.15 WOD NOTES

Max Effort Lower

Mobility: 5min

Banded wall sit. Let me know if you have questions. Could not find a video. We have done this one many times in the past.

Dynamic Warm Up: 5min

x2 agility ladders are now at the Boxes

Strength: 15min

Front Squat (3RM )
Take from rack. Coach Athletes to limit attempts to less than 5 after warm up. If Athlete completes 2 reps and thinks they can make a weight jump they need to stop, do not complete 3rd rep and make the weight jump. This will keep volumes low and recovery fast. If Athletes struggle with front rack position use modification to achieve better front rack position, review barbell shrugged video below.

WOD: 20min

“1/2 Robbo”
750m Row
Power Cleans (155,105)
Muscle ups
750m Row
**1 MU = 1 jumping MU or 1 C2B + 1 Push Up
**20min time cap
There is a 20min time cap to prevent Athletes from spending to much time struggling with muscle ups. This are ring muscle ups but the modification for today is jumping bar muscle ups or C2B + diamond push ups. Power clean, if not Rx Athletes should pick a moderate weight. Sets of 3-5 should be achievable. If busy, stagger Athletes start (group 2 starts when ground 1 finishes initial 750m row.

Cool Down Stretch: 2-3min

$ Out

Assault Bike 50 Cals