WEDNESDAY. DECEMBER 14. 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**

SWITCH LUNGES

GOOD MORNINGS

CLEAN & JERK

3) WOD 

(A) 30 - 20 - 10 FOR TIME (4T) OF:
      Switch Lunges
      Good Mornings #75
*Rest 3-5min Max
(B) 8 - 6 - 4 FOR TIME OF:
     Clean & Jerk @70% 1RM (Power Clean 1RM)
     Double Unders X5 (40-30-20)
**Post times to complete in comments.

 

THEE ELUSIVE SQUAT JERK 

 

WHITEBOARD

**RAMP WOD**
(A) BURPEES 5Sets X 10Reps UNBROKEN.
(B) WALL BALLS #20 (Target is 2' above reach) 5Sets X 10Reps UNBROKEN.
(C) 50 Double Unders For Time.
**For (A) time each set individually, rest exactly 60secs between sets. For (B) time each set individually, rest exactly 60secs between sets. For (C) post total time to complete in comments.