Tuesday 1.19.16 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (EMOM for 10min x2 @ 70%, from rack )
EMOM for 10min x3 Back Squats, from rack @ 70%
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: 20min

“Get Fuzzy”
5 Rounds
10 Deadlifts (225,155,185,135)
10 Cleans (135,95,115,75)
10 C2B (Pull Ups)
**1 barbell per Athlete
**Score time
No time cap today. Athletes should be able to move through 2-3 rounds unbroken. Breaking the final rounds into 2 sets. Cleans are from the ground, no squat is required. Athletes will get 1 barbell.
Remember: business hours at ML use pads and move heavy Athletes to ends of box. At R5 temp space heavy Athletes can go downstairs and drop, upstairs minimum 4″ pads.

$ Out

100 Barbell Side Bends