Tuesday 11.17.15 WOD NOTES

 Dynamic Effort Lower

Mobility: 8min

2min each side couch stretch
2min each side 1/2 pigeon

Dynamic Warm Up: 5min

Strength: 15min

Box Squats (10×2 @ 50% + band tension, low box, normal stance)
Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, placing the load onto the hips. Allowing for quicker recovery. Adding accommodating resistance, bands, loads the top end of the lift forcing the Athlete to bring their hips to the bar quickly. In a nut shell, squatting onto a box works on starting strength. Adding a band focuses on the lock out of the hips.
See video below

WOD: 15min

“No Scrubs”
21 Cal Row
21 Thrusters (95,65)
15 Cal Bike
15 Thrusters
9 Cal Row
9 Thrusters
15 Cal Row
15 Thrusters
21 Cal Bike
21 Thrusters
Athletes will rotate between bike and row. Note, that the Athlete will flip the cals they row or bike so that each movement is completed for 15 and 21 cals. Split Athletes into 2 groups, group 1 starts at the top of the below example, group 2 starts at the bottom and works their way up. Coach Athletes that if they have to wait for a bike to subtract the seconds they have to wait or to. If not Rx, thruster wait should be compatible to “Fran”.

$ Out

4×20 MB Static Rotational Twists