Tuesday 12.1.15 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 (Box Squats (10×2 @ 60% + band tension, low box, normal box squat 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

“Dirty Isabel”
6 Rounds
5 Squat Snatches (115,75)
5 Burpees
If not Rx weight, Athletes should be able to complete 2-4 squat snatches unbroken.

Cool Down Stretch: 2-3min

$ Out

3×20 Heavy Band Crunches