Thursday 4.28.16 WOD NOTES

Dynamic Effort Upper
Mobility: 4min

2min each side without band , 0:00 – 2:00 –

Dynamic Warm Up: 5min

Strength: 15min

Bench Press (Speed Bench 6×5 @ 55% + band tension )
Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom of the lift.
Speed bench refers to the time between sets, less than 1min. Athletes need to rotate quickly.


“Flight Of Fury”
20min EMOM
Odds: 10 SDHP (75,55,65,45) + 5 HSPU
Evens: 12/10 Cal Row
**Score total successful rounds, top score 20
Athletes should be able to complete SDHP and HSPU unbroken. SDHP, look for classic midline faults as Athletes get tired and begin to pull before their hips open. HSPU, goal is to stick with the same scale for all rounds.

Cool Down Stretch: 2-3min

$ Out

50′ Overhead Barbell Walk, build to heavy weight