Tuesday 12.29.15 WOD NOTES

Holiday Schedule
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Dynamic Effort Upper

Mobility: 5min

Coaches Choice, shoulder and calf

Dynamic Warm Up: 5min

Think hip extension, KB Swings

Strength: 15min

Turkish Get Up (1RM, each side)
Perform with KB. Have all Athletes grab a KB and review step by step with you. Once Athletes have completed one on each side with you demoing as they perform then talk them through the steps.
Step #1 – Starting Position
Step #2 – To the Elbow
Step #3 – To the Hand
Step #4 – High Post
Step #5 – Sweep the Leg
Step #6 – Up Tall
Step #7 – Stand-up
Step #8 – Reverse Lunge
Step #9 – Windshield Wiper and Hip Hinge
Step #10 – Sweep the Leg
Step #11 – To the Hand #2
Step #12 – To the Elbow
Step #13 – Start/Finish

WOD: 20min

7min AMRAP
20 KB Swings (70,55)
20 Dubs (x3)
30 KB Swings (55,45)
30 Dubs (x3)
40 KB Swings (45,35)
40 Dubs (x3)
50 KB Swings (35,25)
50 Dubs (x3)
**Score total reps
**3min Rest, then in 9min work your way back down the ladder from where you left off. For every rep you do not make complete in 9min complete 1 burpee penalty.
Take note that their are weight changes every round of the KB swings.
“Zulu” with a twist….Start by completing “Zuul”, counting clock down 7min. 3min rest, then count clock down 8min and Athletes will attempt to climb back out the ladder.
“Zuul”, in 7min Chris completes 20 KB Swings 20 Dubs, 30 KB Swings, 30 Dubs, 40 KB Swings, 40 Dubs, 34 KB Swings. —3min Rest–. Clock starts counting down 8min and Chris starts with 34 KB swings, 40 Dubs, 40 KB Swings, 30 Dubs, 30 KB Swings, 20 Dubs, 20 KB Swings. For every rep Chris does not complete Chris completes 1 burpee at the end of the 8min.

Cool Down Stretch: 2-3min

$ Out

3×12 V-Ups