Monday 4.25.16 WOD NOTES

Max Effort Upper

Mobility: 6min

0:00 – 1:24

2 pieces, 90 sec. each total time 6min

Dynamic Warm Up: 5min

Strength: 12min

DB Floor Press (1×12)
Build to a heavy 12 reps, one arm at a time
Unilaterally loading during strength exercises has been an area of discussion among the strength training community for several years. many believe that unilateral loading is less affective than conventional barbell movements because less wait is generally used. However, many its clear that unilateral loading requires additional muscle contractions to maintain balance during the eccentric and concentric movements. During the DB floor press Athletes will notice that additional glute and midline recruitment is required.

WOD: 18min

18min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats
**Goal is to make it through 18 consecutive rounds
**Score total consecutive rounds
This is a variation on benchmark WOD ‘Chelsea’. (30min EMOM). During the conventional 30min EMOM many Athletes do not make it successfully int0 20min. The goal today is to push Athletes to be successful for 18 straight rounds.
Pull Ups: Scale to jumping PU
Push Ups: Move to modifications quickly.

Cool Down Stretch: 2-3min

$ Out

5 Rounds
10 GHD Sit Ups
10 Back Extensions