Tuesday 3.15.16 WOD NOTES

Dynamic Effort Upper

Mobility: 6min

3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/

Dynamic Warm Up: 5min


Muscle Snatch (12×2 @ 70%)
**5min to get to 70%, then complete as group every 40sec.
Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to the sides so that you can exaggerate the second pull.  The first and second pulls of the muscle snatch are the same as the conventional snatch, however, once your elbows reach their peak quickly turn over the bar keeping the knees and hips fully extended. Do not re-bend or allow the elbows to drop during the lift, pressing out the barbell.
Reinforces the third pull/turn over of the snatch.


“Grunt By Association”
In 12min Complete:
30 Clean & Jerks (135,95,115,75)
30 C2B (Rx=Pull Ups)
30 Clean and Jerks
**Score time of completion + 1 second for every rep not completed in time cap
Athletes should use their “Grace” weight today. Coaches, during business hours please stay strict to our landing on pads policy ‘Athletes using 96+ pounds need to use pads during business hours, 9am – 4:30pm’.
If Athletes are confused about the weight they should use, they should be able to complete 3-5 reps unbroken at the beginning of each “Grace” set.
In Ardmore, male Athletes that are Rx’ing this workout will need to use pads and move to the ends of the box. The heavy rubber pads work very well at absorbing vibration and do not bounce like the light rubber pads.
In Wayne, all Athletes use pads upstairs, pull all weights from 4″ thick pads upstairs. 96+ pounds need to go downstairs where no pads are needed.

Cool Down Stretch: None

$ Out

3×20 Hanging Alternating Scissor Kicks
Coach Athletes through this instead of a cool down stretch