Monday, December 12, 2011

MONDAY. DECEMBER 12. 2011

                    ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:


2) WARM-UP


**SKILL WORK**
POWER CLEAN


3) WOD
POWER CLEAN 2-2-2-2-2
*Post loads used to comments. If its raining at Archetype Box today do one of the following:
5K or 100 Burpees for time and post to comments.


WHO DEOSNT LIKE RUNING IN THE RAIN

BURPEE ACTION

LANCE GETTING IT IN THE RAIN ON SOUTH BEACH

BURPEE LATTERALS




**RAMP WOD**
4 RUNs For Time:
800m Run
Rest exactly 1 min. 
*Time each run individually and rest exactly 1 minute between each run. Post times to comments. Also spend time (10min minimum) on double unders if your still having issues.

3 comments:

  1. **Compare 5K to July 25, 2011**

    CEDRIC - 23:35 *5K (PR-No Previous Record)
    MARTIN - 30:12 *5K (PR by :35 seconds)
    PHIL - 29:00 *5K (PR-No Previous Record)

    ReplyDelete
  2. ZACH:
    50 BURPEES For Time - 4:46 *Good job, next its 75 than 100!!

    ReplyDelete