Coaches Notes
Performance and Fitness
WOD 1
For the Pendlay row pick a heavy weight that enables you to do the movement strict. These reps should not be touch and go, so make sure you take a slight pause after each rep. For the Hollow V-Ups, you will perform a hollow hold for a count of 3 then perform 1 V-Up. The aim is to be able to do this 14 times without letting the feet touch the floor.
WOD 2
PX @22.5/15
FX @15/10
Combining a weighted complex with plyometric conditioning. 1 rep of the weight complex is a Hang SQUAT Clean and two reverse lunges with the dumbbell in the rack position. Pick a weight that will enable you to do a set of 6 unbroken on at least the first round.
Performance
WOD 1
EMOM15
Minute 1: 8 – 10 Pendlay Rows
Minute 2: 12 Weighted Step Ups
Minute 3: 14 Hollow V-Ups
WOD 2
4 Rounds
6 (SA DB Hang Clean + 2 Reverse Lunges)
12 Box Jump Overs
6 (SA DB Hang Clean + 2 Reverse Lunges)
6 Burpee Box Jump Overs
22 Minute Time Cap
Fitness
WOD 1
EMOM15
Minute 1: 8 – 10 Pendlay Rows
Minute 2: 12 Weighted Step Ups
Minute 3: 14 Hollow V-Ups
WOD 2
4 Rounds
6 (SA DB Hang Clean + 2 Reverse Lunges)
12 Box Jump Overs
6 (SA DB Hang Clean + 2 Reverse Lunges)
6 Burpee Box Jump Overs
20 Minute Time Cap
Home WOD
6 Rounds
12 (Odd Object Squat Clean + 2 Reverse Lunges)
24 Jump Overs/Jumping Jacks
8 Burpees
Work until its done!