TUESDAY. MARCH 27. 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**

DEADLIFT
BURPEES

3) W.O.D
FOR TIME:

ROUND 1:

2 DEADLIFT #255

4 BAR FACING BURPEES

3 DEADLIFT #255

6 BAR FACING BURPEES

4 DEADLIFTS #255

8 BARFACING BURPEES 

ROUND 2:

2 DEADLIFT #285

4 BAR FACING BURPEES

3 DEADLIFT #285

6 BAR FACING BURPEES

4 DEADLIFTS #285

8 BARFACING BURPEES 

ROUND 3:

2 DEADLIFT #315

4 BAR FACING BURPEES

3 DEADLIFT #315

6 BAR FACING BURPEES

4 DEADLIFTS #315

8 BARFACING BURPEES 

 *ADD WEIGHT FOR FOLLOWING ROUND IMMEDIATELY UPON COMPLETING A ROUND. ONLY BEGIN REST CLOCK ONCE THE WEIGHT IS SET FOR THE NEXT ROUND. REST EXACTLY 1 MINUTE BETWEEN ROUNDS. POST TOTAL TIME TO COMPLETE IN COMMENTS (total time includes rest periods).

 

WHITEBOARD

**RAMP WOD**
10 MIN LADDER:
1 TIRE FLIP (USE WHAT YOU CAN MANAGE WITH INTENSITY)
2 BOX JUMPS 20"
3 TIRE FLIPS
4 BOX JUMPS 20"
5 TIRE FLIPS
6 BOX JUMPS 20"
7 T...
8 B...
9 T...
.... AND SO ON UNTIL 10MINS IS UP.
*POST TOTAL NUMBER OF REPS COMPLETED IN 10 MINS.