Wednesday 10.7.15 WOD NOTES

Explosive Strength


Lifestyle Challenge – Mobility Day 7

Dynamic Warm Up: 5min

Skill Review: 10min

10min Double Under Clinic
Start clock counting down 10min as you begin breaking down double unders.
Below are several videos on step by step progressions and positioning. Create your own step by step progression and take Athletes through it together. Spending 1+ minutes on each step. Today dub attempts will count as a rep.

WOD: 20min

“Burner V2”
1500m Row
150 Dubs (x3)
50 Burpees
1000m Row
100 Dubs (x3)
35 Burpees
500m Row
50 Dubs (x3)
20 Burpees
Budget 20min for this workout. There is no time cap. Stagger starts with Athletes on different movements if needed.

$ Out

100 Flutter Kicks (L+R=2)

Lifestyle Challenge 10.1.15 – 10.30.15
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