Friday 1.22.16 WOD NOTES

Max Effort Lower

Mobility: 5min

0:00- 2:18

80-100 loads on each leg

Dynamic Warm Up: 5min

Strength: 15min

Deadlift (Build to a heavy single, 2 position pause: 2″ off ground + knee)
• Increases time under tension at the Athletes weakest points
     – Is the Athlete on their toes or to far back when the bar leaves the floor?
     – Is the Athlete to far forward when the bar reaches the knee?
     – Does the Athlete have weak grip strength?
• Quickly cleans up deadlift form

WOD: 20min

“Squatting ‘Annie’”
Dubs (x3)
Sit Ups
–Pair With–
Back Squats from Rack (185,135,155,115)
Budget 20min for this workout. There is no time cap. The back squat should be heavy. If not Rx, sets of 6-8-10 should be completed unbroken. Athletes can share back squat racks.

Cool Down Stretch: 2-3min

$ Out

3x20sec Forward & Backwards
PVC Paddeling w/ feet anchored