Thursday 1.14.16 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

Work both exercises, 20 flexions each way. 0:00-1:45

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (EMOM for 10min x3 @ 65%, from rack )
EMOM for 10min x3 Back Squats, from rack @ 60%
Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle fibers, instead of resting to a full recovery (strength endurance).
Attempt to partner athletes up, of similar of weight. Give Athletes 5min to work to 65% then start clock so everyone starts at the same time, count clock up, do not set 1min intervals. The goal is for each Athlete to perform x3 squats every minute. If Athletes are slightly off time that is ok, this is why we want to count clock up instead of 1min intervals. P1 performs squats at 0:00, P2 performs squats at 0:30. Athletes need to move and concentrate.

WOD: 20minJonTumilson

8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts (60,45)
 **In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
Start this WOD with 30min to go in the class. Athletes need to choose weight wisely. There isn o time cap on this workout, however, Athletes need to choose a DB weight that they can complete every round unbroken. Stress to Athletes that this is a dynamic workout (speed), they should not move slow. Goal is that everyone finishes in sub 20min.
DB burpee deadlifts: (watch video for movements standards below). There is no Rx+ option. Rx only. Athletes have the choice to hold DBs the entire time (burpee and deadlift) or just during the deadlift.

Cool Down Stretch: 2-3min

$ Out

7min AMRAP
10/8 Cal Assault Bike
15 Banded Good mornings