11.16.15 WOD NOTES

Max Effort Upper

Mobility: 5min

2:00 -3:10  http://www.mobilitywod.com/daily/tuesday-november-10th-2015/

Dynamic Warm Up: 5min

Strength: 15min

Bench Press (1RM + 1 block)
**Use a single  yoga block to decrease to eccentric load
• Overloading where the benchpress is weak.
• Work under heavy load with shorter range of motion to increase recovery times
• Tricep development
Normal bench set up. Barbell should touch not bounce off block, bring the bar down under control.

WOD: 12min

“C’mon ‘n Ride The Train”
In 12min Complete:
3 Rounds
10 Hang Power Cleans (135,95)
14 Toes to Bar
**With remaining time complete max Bar or Ring MUs or scale to max C2B
**Score total MUs (Rx)  or C2B
**Rx+ = 10min cap
If not Rx hang clean weight, Athletes should be able complete the first round unbroken. Athletes should be challenged to complete most of these movements unbroken. Athletes should move quickly through this WOD with time remaining for muscle ups.

$ Out

4×10 Overhead Barbell Sit Ups
Anchor Feet, use barbell, not plates as shown in picture