Wednesday, December 7, 2011

WEDNESDAY. DECEMBER 7. 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*
Hang Snatch
Toes to Bar
Double Unders

3.WOD
(A) Hang Power Snatch #95/85/75
10-10-10-10-10 (5X10) Unbroken Sets with 90Sec Rest in Between Sets. Time each Set Individually and Post.
(B) Toes to Bar (Scale Knees to Elbow if needed)
10-10-10-10-10 (5X10) Unbroken Sets with 90Sec Rest in Between Sets. Time each Set Individually and Post.
(C) Double Under UNBROKEN Sets for time:
10-15-20-25-30-25-20-15-10 
**For (A) Pick A load and go with it. Unbroken means unbroken. Bar doesn't touch the ground once you start a set, post load used and times for each set to comments.
**For (B) same goes, Unbroken means no letting go the bar during a set. Scale to Knees to Elbows If needed. Record times for each set to comments and if you scaled the movement. 
**For both (A) and (B) if you break, stop, rest the required 90seconds and re-attempt that set. If you cant complete a set, thats where you stop.
**For (C) no rest periods are RXd, if you break in a set you must re-start that set. This is for time so rest periods are up to you.
*MAXIMUM REST PERIODS BETWEEN (A) & (B) & (C) IS 3 minutes (MOVE ON TO THE NEXT MOVEMENT BEFORE 3 MINUTES IS UP)*






WHITEBOARD


**RAMP WOD**
21-18-15-12-9-6 OF:
Double Unders
Med Ball Cleans #20
Box Jump 20"/24"
*Post time to complete to comments. Box height is 20" minimum, if you utilize a higher box note in comments.

1 comment:

  1. CEDRIC:
    (A) :21/:20/:19/:18/:19 @#95
    (B) :17/:25/:32/:36/*M(2ATTEMPTS) **DNF
    (C) 5:16

    BRYAN:
    (A) :22/:19/:19/:20/:18 @#95
    (B) :26/:25/:26/*M(2ATTEMPTS) **DNF
    (C) 4:24

    MARTIN:
    (A) :33/:30/:29/:29/:31 **SCALED @#75
    (B) :20/:21/:23/*M(2ATTEMPTS) **DNF
    (C) 7:27

    JOHNNY:
    (A) :39/:39/:36/:34/:38 @#95
    (B) :22/:22/:22/:22/:20 **SCALED FLOOR WIPERS #135
    (C) GOT CAUGHT ON 30. DNF 13 Attempts(29Highest)

    PHIL - SEE WHITEBOARD

    ReplyDelete