Tuesday 2.16.16 WOD NOTES

Dynamic Effort Upper

If busy split class into 2 groups.
Group 1: Thrusters
Group 2: Assault Bike, Remember Athletes are partnering up for the assault bike WOD

TODAY: Complete Strength, WOD and $Out with class.

Mobility: 5min

Complete mobility in video below. Foam rolling LATs

Dynamic Warm Up: 5min

Strength: 18min

Thruster¬†(6×3 @ 60% from rack)
New DE Upper for the next 3 weeks, increasing 5% each week. Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance.

WOD: 18min

“Riding Dirty”
Assault Bike, Teams of 2
Rotate with Partner for 5miles
Max Distance hold at
Rx+ 85,75 RPMs
Rx 75,65 RPMs
**Score time of completion
If Athletes are modifying from Rx+ or Rx RPMs, They need to pick a 90% RPM and stick with that number for the 5min.
Athletes will begin pedaling on bike to reach set RPMs, as soon as they drop below the set RPMs their time on the bike is over and their partner gets onto the bike. This repeats for 5 miles.

Cool Down Stretch: 2-3min

$ Out: 3min

6x30sec PVC Paddeling
**Rotate rounds forward and backward, anchor feet
Complete with everyone. Do not use GHD, anchor feet under dollies or DBs