TUESDAY. MARCH 13. 2012

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

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

FRONT SQUAT
PULLING - HORIZONTAL - FRONTAL PLANE

3) W.O.D
5 ROUNDS OF:
10 FRONT SQUATS #155
20M TIRE DRAG/PULL TO (TRAILER TIRE ~#80-100)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

WHITEBOARD

**RAMP WOD**
15MIN LADDER OF:
KB SWINGS 1.5pood / #53 (AMERICAN - TO OVERHEAD)
DOUBLE UNDERS
*POST TOTAL REPS COMPLETED TO COMMENTS.THE SEQUENCE IS AS FOLLOWS:
1 KB SWING
2 DUs
3 KB SWING
4 DUs
5 KB SWING
6 DUs
7 KB SWING
8 DUs
9 KB SWING
.....AND SO ON UNTIL 15MIN IS UP.