Monday 9.28.15 WOD NOTES

Max Effort Upper

Mobility: 6min

3min each side coaches choice banded overhead distractions

Dynamic Warm Up: 5min

After dynamic warm up have Athletes partner up and grab a barbell and x2 Kbs for below sequence.
Warm Up Sequence: (multiple reps of each) behind the neck, front rack, Kbs


Shoulder Press (4 x Max Reps (75,55))
**Score average reps
This is a strict press, spend time today reviewing proper pressing technique and common faults. Run as EMOM, every 3min complete a set of max reps. This will give ample time for Athletes to recover. Note that Athletes are scoring the average of the 4 sets.

WOD: 20min

“Road House Blues”
200m Run
30 KB Swings (55,35)
30 Pull Ups
400m Run
20 KB Swings
20 Pull Ups
600m Run
10 KB Swings
10 Pull Ups
This WOD is to be performed quickly. Athletes should not get slowed down from heavy Kbs or a difficult pull up modification.

$ Out

100 Banded Ab Crunches