Friday 5.6.16 WOD NOTES

Max Effort Upper

Mobility: 6min

3min forearm mobility, double LAX ball mobility 1:50 – 3:05
3min front rack mobility: 5:00 – 6:00

Strength: 15min

Split Jerk
**Build to a heavy double
Heavy double – Athletes build toa weight where barbell speed begins to decrease, but not to failure. Make sure athletes are receving barbell onto shoulders and not onto scapula or chest. Review proper pressing mechanics and hip positioning in dip. #1 fault you will see is poos split positioning, review and make sure athletes are achieving proper foot positioning.

WOD: 20min

“Johnny Bravo”
7 Rounds
10,8 Cals Assault Bike
1 Bear Complex (135,95,115,75)
**Increase complex by 1 rep every round, ending with 7
**Rx+ and Rx Complex = You may combine movements, but you may not drop the bar
Athletes should be able to move through multiple bear complex TNG. If Athletes are performing single complexes they need to decrease the weight.

Cool Down Stretch: 2-3min

$ Out

4×25 Kneeling Banded Ab Crunches