Friday 10.2.15 WOD NOTES

Max Effort Lower

Mobility: 5min

Day 2 of Dr. Stu’s Lifestyle Challenge Mobility.

Dynamic Warm up: 5min

Strength: 15min

Hang Clean (2RM – Hang Squat Clean)
**complete as EMOM
Warm Up: Min 0-5, Every 60sec
Build: Min 5+, Every 90 sec.
Work as EMOM. Count clock up so that you can schedule out 60sec cycles and 90sec cycles. Athletes should use the first 5min to warm up, below 50%. Minute 5+ Athletes build to a 2RM Hang Squat Clean. Athletes must pass through the front squat. Below is a breakdown of the clean (the video on the first pull is eliminated on purpose). While teaching the hang clean make sure to coach each position.

WOD: 15min

“You only live twice”
100 (95,65)
**Every time the bar touches the ground complete 6 box overs (20,20)
Notice that there is no movement listed…..
The movement is ‘Thrusters’! Announce this during movement demo.
Budget 15min for this WOD, average times should be 6-15min.
Athletes can share a plyo box. If not Rx weight, Athletes need to choose “Fran” weight. A weight that they can complete 15+ reps in the first set.

$ Out

Mobility with Coach