Max Effort Lower
Mobility: 6min
3min each side 0:00-1:42 http://www.mobilitywod.com/daily/friday-november-20th-2015/
Dynamic Warm Up: 5min
Strength: 15min
Front Squat (5RM)
NOTES:
From the rack, after 50% Athletes need to take no more than 3 attempts to reach 5RM. Athletes do not need to complete all 5 reps if they think they can make a weight jump.
Why 5RM?
NOTES:
From the rack, after 50% Athletes need to take no more than 3 attempts to reach 5RM. Athletes do not need to complete all 5 reps if they think they can make a weight jump.
Why 5RM?
A great benefit of the repetition method is an increase not only in all strength but also in endurance. This method is also commonly known as lactic acid tolerance training. It promotes a high degree of growth hormone production, which can aid in size and strength.
WOD: 18min
“Family Ties”
18min AMRAP
20 Cal Row
10 Burpee Bar Hops
5 Thrusters (135,95,115,75)
**Score Rounds + Reps
20 Cal Row
10 Burpee Bar Hops
5 Thrusters (135,95,115,75)
**Score Rounds + Reps
NOTES:
Burpee bar hops: 2 foot hops, bar facing or parallel to bar. Thrusters should be manageable for 5 unbroken reps.
Rest 1:1
Sprint 400 Meters
Rest 1:1
Sprint 200 Meters