*MOBILITY WOD
2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)
**SKILL WORK**
GOBLET TRAVELING LUNGE SQUAT
KETTLEBELL HIGH/LOW CARRY
3.WOD
(A) AMRAP13
30m Kettlebell High/Low Carry (High=1.5pd/Low=2pd)
20 Supine Ring Rows
REST 3MIN;
(B) MAX DISTANCE 2 MIN
Traveling Goblet Lunge Squat 2pood KB
**Coach: In (A) Switch High/Low sides @ 15m Turn Around Point, and post number of rounds completed to comments (partial rounds as well). In (B) Lunges must be full Range Of Motion (ROM), TOTAL number of SQUATS is score.
**RAMP WOD**
AMRAP 13
2 Suicides + Med Ball #20
15 Dumbbell Swings #30
*Coach: For Suicides Med Ball Must Be Held Over Head and 5 Med Ball Slams are required to Complete EACH Suicide. Post total rounds completed to comments.
CEDRIC:
ReplyDelete(A)4RDs + 5RR RXd (RINGS TOUCHED CHEST EVERY REP). 20" BOX FOR SUPINES
(B)14
BRYAN:
(A)4RDs + 7RR **ROM (RANGE OF MOTION NOT MET ON RING ROWS!! 20" BOX FOR SUPINES
(B)14
MARTIN:
(A)4RDs **ROM (RANGE OF MOTION NOT MET ON RING ROWS!! 12"BOX FOR SUPINES
(B)14
JOHNNY:
(A)4RDs + 7RR **ROM (RANGE OF MOTION NOT MET ON RING ROWS. SUBD GOBLET HOLD CARRY (60M) FOR KETTLEBELL HIGH/LOWs (ELBOW ISSUE).12"BOX FOR SUPINES.
(B)11
PHIL - SEE WHITEBOARD