FRIDAY. JANUARY 6. 2012

                                  ***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** 
60 YARD PRO LONG SHUTTLE

BOX JUMP OVERS

3) WOD
6 INDIVIDUAL ROUNDS FOR TIME:
6 Box Jump Overs 20"
60 Yard Pro Long Shuttle
*Rest 1min between rounds. Time each round Individually and post to comments.
*Set Up your Box (20") just off your starting line for your 60 yd Pro Long Shuttle. Complete the Box Jump Overs as fast as possible and move right into the shuttle once your final Box Jump Over rep is complete. The 60 Yard Pro Long Shuttle is as follows:
*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line/cone  at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

 

WHITEBOARD

**RAMP WOD**
5 ROUNDS FOR MAX REPS:
Max Rep Bench Press #65 (or @ 70% of your 1 Rep Max)
Max Rep Air Squats
*Rest 2min between rounds. For the Bench go til you cant get another rep, but dont push it if you dont have a spotter, lift smart. Also a spotter is only if you get stuck and to help get the bar to the rack, that would not be a completed rep. For the Air Squats any pause whatsoever ends the set. Post number of Reps completed each round for both movements to comments