FRIDAY. DECEMBER 9. 2011

                                       ***TECHNIQUE***CONSISTENCY***INTESITY***

1) STRETCH:

 MOBILITY WOD CLICK HERE - SEARCH HIS SITE USING MOVEMENT TERMS

2) WARM-UP

BURGENER WARM-UP CLICK HERE. UTILIZE FOR OLY (olympic lifts) DAYS AND WODS

CF VETERAN DUTCHs WARM-UP CLICK HERE. MIMIC OR GET IDEAS

**SKILL WORK**

TURKISH GET-UPS

WEIGHTED PUSH-UPS

3) WOD

(A) Weighted Push-Ups 5-3-3-2-2-2-1-1-1

~3mins rest.

(B) 2min Max Box Jumps 30"

*Post loads for (A) and number of reps completed for (B). For (A) work up to your 1rep max weight, if that means you fail your final attempt, so be it... log the failures and get em next time around. push it push it push it.

 

WHITEBOARD

ARCHETYPE KIDS WOD DEMO - CLICK HERE FOR ZACHORY FINISHING ARCHETYPE KIDS WOD
 

**RAMP WOD**

(A) Weighted Push-Ups 5-3-3-2-2-2-1-1-1

~3min rest.

(B) 2min Max Jump Squats 

*Post loads for (A) and number of Reps completed for (B) to comments. Also see additional notes above for (A).