Wednesday, January 20, 2016

​Warm up:
Foam Roll (Quads)
Dynamic Flex

Activation:
Sled Push Relays

Strength:
Every :30 For 20 Reps Perform 1 Squat Clean

WOD:
AMRAP 16
400m Row
20 Weighted Box Step Up 35/25
10 Power Clean 155/105

Coach's note: Have some fun with the sled push relays, keep it light so athletes aren't taxed for the rest of the day. The strength should be technique focused. Too much weight here will wreck the athlete for the workout. They should pick a weight that they have no problem hitting consistently. For the WOD, please set up the gym as if it were a competition. Rowers set up near the American flag door, followed by the boxes in the middle of the gym, followed by a bunch of barbells down by the wall ball rack. Athletes can use KB or DB on the step up. Also, power cleans should be somewhat heavy so the athlete chooses to perform singles. Enjoy!!