Thursday 2.4.16 WOD NOTES

Dynamic Effort Lower

Dynamic Effort Lower
Mobility: 4min

2min each side couch stretch

Dynamic Warm Up: 5min

Strength: 12min

Front Rack Reverse Lunge
(3×10 (L+R=2) @ 10# over last week)
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 quad dominate. If the distance is to long the movement becomes hamstring dominate.

WOD: 20min

“Step By Step”
DB Squat Cleans (45,35,35,25)
200m Run
**20min time cap
Athletes should be able to complete at least the set of 10 and 9 unbroken. If Athlete do not want to run, because it is icy, they can cycle at 1min all out each round. We want to encourage Athletes to run, since the weather will be nice, put the cycle in your back pocket.
DB Squat Cleans, DBs do not have to touch the ground, they must pass below the knee.

$ Out

4×20 MB Sit Ups and Toss to Partner