Monday 5.9.16 WOD NOTES

Max Effort Upper

Mobility: 5min

Over the next 3 weeks we will complete forearm mobility on DE and ME upper. 2min each side LAX forearms standing next to wall using body weight to press into the wall.

Strength: 10min

High-Hang Clean (3RM, power)
**Complete as 7min EMOM, or less
Rd1:  50
Rd4: <50%+
Rd5: +
Complete as a 7min EMOM (every 90sec). Give Athletes 3 min to warm up and then start EMOM with less than 50% on the barbell. Athletes do not have to complete all 7 rounds, If a RM is reached before 7 rounds they are done.
What to look for?
¬†High Hang: pockets/power position. The high hang position decreases the area the Athletes has to exellerate the barbell and the focus on ‘power’ (not squatting below parallel), will force the Athlete to aggressively open the hip.

WOD: 20min

“The Catcher in the Rye”
10 Rounds
200/150m Row
12 Wall Balls (20,14,14,12)
Athletes need to fly and die on erg. Go fast and complete WB unbroken each time. If Athletes are breaking WB into multiple sets look for ways to coach them to become more efficient at the row and WB.

Cool Down Stretch: 2-3min

$ Out

4×25 Kneeling Banded Oblique Twist