WEDNESDAY. MARCH 14. 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**

CLEAN & JERK
RING PUSH UPS

3) W.O.D
FOR TIME:
400M RUN
15 CLEAN & JERK @ 75% 1RM (1-REP MAX)
20 RING PUSH UPS
12 CLEAN & JERK @ 75% 1RM (1-REP MAX)
20 RING PUSH UPS
9 CLEAN & JERK @ 75% 1RM (1-REP MAX)
20 RING PUSH UPS
400M RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

WHITEBOARD

**RAMP WOD**
10-9-RUN-8-7-RUN-6-5-RUN-4-3-RUN-2-1 FOR TIME OF:
DEADLIFTS #135 (scale load up or down if needed or ask coach @ box)
KNEES TO ELBOWS (if you scale to knee ups its X2)
+RUN IS 400M.
*POST TIME TO COMPLETE IN COMMENTS.