TUESDAY. DECEMBER 13. 2011

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

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**

SUPINE RING ROW (WEIGHTED IF ADVANCED)

FLOOR WIPERS

3) WOD

5 Supine Ring Rows *Advanced Athletes add manageable load (vest/plates)
10 Floor Wipers #135
10 Supine Ring Rows
20 Floor Wipers
15 Supine Ring Rows
30 Floor Wipers
15 Supine Ring Rows
20 Floor Wipers
10 Supine Ring Rows
10 Floor Wipers
5 Supine Ring Rows
*Post total time to complete in comments, and load for Supines if any.

 

WHITEBOARD

**RAMP WOD**
5 ROUNDS OF:
10 Push Jerk #75
15 KB Swing (Russian - to eye level)
*Post total time to complete in comments.