Friday 3.8.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Dynamic Warm Up: 5min

Strength: 15min

Axel Bar Floor Press
By using an axel bar we are changing the variation. Again, if we can increase our rep maxes with different implements we will increase the conventional lift.
• Allows maximal weight to be pressed without undue stress on the shoulder. The limited range of motion prevents the Athlete from flaring out the elbows in the concentric movement, limiting the amount of scapular rotation and strain on the scapular stabilizer muscles.
• Eliminates the leg drive, forcing the Athlete to use only the chest, tricepts and shoulders to press the bar.
• Due to the limited range of motion the floor press will improve your lockout
• Have a partner lift the bar off the ground for you to a full lock out and stable position
• Pause at the bottom of the lift, with your elbows on the ground
• Dump the barbell backwards onto the ground

WOD: 12min

“Evolution of Dance”
12min AMRAP
10 Deadlifts
5 Hang Clean & Jerks
10 Box Jumps (24,20,20,18)
**Barbell Movements (135,95,115,75)
Athletes should be able to move through deadlifts unbroken and the hang power cleans unbroken. Athletes can share boxes to save space.

Cool Down Stretch: 2-3min

$ Out

100 MB Twist with feet anchored