Dynamic Effort Lower
Mobility: 5min
3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/
Dynamic Warm Up: 5min
Complete normal warm up and finish with running technique drills.
Coach Athletes the Why? we are performing these drills and then que them through each rep of the drill.
x10 each leg (you queing each movement) and then x10 fast (on their own)
Strength: 15min
Back Box Squat – Single Red Band (6×5 @ 55% + Band)
**Below Parallel
NOTES:
WOD: 21min time cap
“Executive Decision”
1600m Run
21 KB Swings, 21 Goblet Squats
800m Run
15 KB Swings, 15 Goblet Squats
400m Run
9 KB Swings, 9 Goblet Squats
**Loading (70,55,55,35)
**21min time cap
21 KB Swings, 21 Goblet Squats
800m Run
15 KB Swings, 15 Goblet Squats
400m Run
9 KB Swings, 9 Goblet Squats
**Loading (70,55,55,35)
**21min time cap
NOTES:
Athletes will need to complete a sub 10min mile to complete in under 21 min. Every Athlete should be able to complete this, given last weeks 1 mile scores. If not, Athletes need to scale run to 1000, 500,250. Reminder: rowing modification, 100m Run = 125m Row.
KB Swings and Goblet Squats: Athletes should be able to complete unbroken. If Athletes are breaking up into multiple sets decrease their weight.
Spend time today reviewing proper running technique and midline positioning in goblet squats.
Running: Athletes tend to extend hamstring in back resulting in heal striking in the front.
Goblet Squat: Athletes tend to loose midline because KB is held to far in frontal plane.
$ Out
100 Sit Ups
EMOM complete a 30sec plank
**Starts with plank
EMOM complete a 30sec plank
**Starts with plank