Thursday 1.28.16 WOD NOTES

Dynamic Effort Lower
Mobility: 4min

2min each side couch stretch

Dynamic Warm Up: 5min

Strength: 12min

Front Rack Reverse Lunge (3×12, build to a heavy set of 12 (L+R=2))
Take from rack
The front rack lunge is generally used as an accessory exercise. For the next 3 weeks we will be using it as our DE lower movement as a way to increase quad, hamstring and glute strength. When Coaching make sure Athlete lunge distance is accurate.
Increase the load and speed of the lunge and other lifts will increase too.
Front Rack: midline stabilization
Reverse: shortens Athletes lunge distance making the movement hamstring dominate.  If distance is short, knee travels to far over toe, the movement become hamstring dominate. If the distance is to long the movement becomes quad dominate.
Build to a heavy 12? This will be sub maximal weight (DE)

WOD: 21min

21min EMOM
Min 1: 5 Squat Cleans (115,75,95,65)
Min 2: 2  Muscle Ups (Rx=4C2B+4PU)
Min 3: 10 KB Swings (70,55,55,35)
**MU=bar or ring
**Score total successful rounds, each min is a round
If not Rx Athlete should be able to move through all movements unbroken before starting the metcon. Rx+ and Rx options are listed. 1 successful round = reps completed in minute. Example 5 Squat cleans performed in 1 minute = 1 successful round.
If Athlete fail to complete a round they rest as needed and continue to the next minute. Start all Athletes on the same movement, this way Athletes that rest know exactly where to pick up at.

Cool Down Stretch: 2-3min

$ Out

1 BIG set of classic sit ups, feet anchored