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Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners
Sun 2.14 Valentines Day WOD & Party
Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners
Sun 2.14 Valentines Day WOD & Party
Max Effort Lower
Mobility: 5min
Complete after dynamic warm up. Complete 5x20sec. isometric holds with band, video below
Dynamic Warm Up: 5min
Strength: 15min
Sumo Deadlift (3RM from 2″ blocks, reset each pull, no TNG)
NOTES:
Why? Make sure you communicate the below as you teach the sumo deadlift
The sumo deadlift is much ore technical than the conventional deadlift as it requires additional hip and posterior chain engagement while being less stressful on the lower back. Although it may take more time fro Athletes to perfect the sumo deadlift it requires less mobility in the hip and ankle making a great tool to increase you conventional deadlift weight and movement patterns. Pull from blocks 2″ off the ground requires even less hip and ankle mobility.
Athletes do not always achieve the best possible posterior positioning off the ground, raising the bar 2″ allows the Athlete to achieve the best positioning and stresses maintaining it as the hips come to lock out.
WOD: 12min
Fast Times At Ridgemont High (AMRAP – Rounds and Reps)
12min AMRAP
2,4,6,8,10….
Cals Assault Bike
Front Squats @ 60%, from rack
**Score rounds + reps
2,4,6,8,10….
Cals Assault Bike
Front Squats @ 60%, from rack
**Score rounds + reps
NOTES:
Athletes will share racks and bikes. Make Sure Athletes are aware that everyone will loose time in the transitions and waiting today. I would rather Athletes not row, but be pushed to go faster on the bike because there is someone waiting. Feel free to move bikes in the vicinity of the racks so Athletes do not have to walk all the way across the Box. Athletes need to work at a true 60%, this should get heavy as they move through the 12min.
Cool Down Stretch: NONE
Instead have everyone complete the $ Out together.
$ Out
5×20 Landmines