Friday 10.16.15 WOD NOTES

Max Effort Upper

Mobility: 5min

Lifestyle Challenge – Mobility Day 16

Strength: 15min

Shoulder Press (1RM from split position )
From rack, step back and secure barbell in front rack position in jerk split position at a normal split depth. Make sure weight is balanced and foot position is secure. Take a big breath tp secure midline and midline tension. Perform a strict position from here.
A basic overhead strength position, similar to the press but requiring additional balance. This can also be used to identify improper foot position in the jerk.

WOD: 18min

“Fun Size”
18min AMRAP
5 Cal Assault Bike/Row
10 Toes Through Rings
15 KB Power Swings (55,35)
Athletes rotate rounds from assault bike to row. Athletes should complete power swing unbroken, see video below for movement demo. Toes through rings, if not Rx, Knee raises on the rings or toes to bar on rig.

Cool Down Stretch: 2-3min

$ Out

4min Tabata Sit Ups with feet anchored
4min Tabata Supermen


Lifestyle Challenge 10.1.15 – 10.30.15
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