TUESDAY. DECEMBER 6. 2011

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


1.STRETCH
*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*
KB SWING
SQUAT CLEAN
THRUSTER

3.WOD
Complete each couplet against a 3min Clock (No break between Couplets)
 I)  400m Run
     KB Swings 1.5pood (#53)
II)  400m Run
     Burpees
III) 400m Run
     Squat Cleans #95
IV) 400m Run
     Thrusters #135
 V) 400m Run
      DeadLifts #225
*For each 3min couplet you will complete the 400m run, then with whatever time remains complete as many prescribed reps as possible. Once 3mins is up move on to the next couplet, no breaks in between, you should be staring the next 400m run immediately following the end of the last 3 mins. Tatal working time is 15mins. (3mins X 5couplets). Post reps for each couplet, the overall total reps added up is your score.

 

                  REMEMBER TO GIVE THOSE MUSCLES THAT EXTRA RECOVERY ATTENTION.

 

WHITEBOARD

**RAMP WOD**
21-15-9 0F:
Kettlebell Swings (american - to eye level) 1.5pood (#53)
Dips off  Box (Hands on 20" / Feet up on 12")
Double Unders
*Get deep on those dips and post total time to complete to comments.