Sunday 9.27.15 WOD Notes


Encourage Athletes to sign up for the Lifestyle Challenge

Explosive Strength

Mobility: 6min

Coaches Choice. Think about the movements in todays WOD and the Strength…….

Dynamic Warm up: 5min

Strength: 15min

Hang Snatch (2RM)
Athletes need to first stand to full extension and then load their hamstrings by lowering the barbell to the hang position. The hang snatch requires the Athletes to execrate the barbell quicker, due to the decreased time. Full squat is not required, but Coach full squat during movement demo.

WOD: 20min

“She Went On And On…..”
50 Cal Assault Bike
50 Sit Ups
50 Wall Balls (20,14)
50 Box Overs (24,20)
50 Snatches (75,55)
**Rx+ GHD Sit Ups
Stagger starts if busy. 3 Groups, Group 1 starts on assault bike, Group 2 starts on Wall Balls, Group 3 Starts on Box Overs. During movement demo Coach Athletes that if they have to wait for an assault bike to take the wait time off their total time. Box Overs, hips do not have to open on top of box. Snatch, if not Rx, “Randy” weight. Athletes should be able to string 5+ together.

Cool Down Stretch: 2-3min

$ Out

3×12 GHD Back Extension