Wednesday, April 4, 2012

WEDNESDAY. APRIL 4. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL
H2H PUSH UPS

3) W.O.D
5 ROUNDS 4T(ForTime) OF:
10 SUMO DEADLIFT HIGH PULL #95
20 HAND TO HAND PUSH UPS
30 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
FOR TIME:
RUN 600M
20 DEADLIFT #135 (minimum-ask coach)
RUN 600M
20 SQUAT CLEAN #95 (minimum-ask coach)
RUN 600M
20 POWER SNATCH #75 (minimum-ask coach)
RUN 600M
*USE ONE BAR FOR THE WHOLE WOD, CHANGE WEIGHT BEFORE HEADING OUT FOR RUNS. POST TOTAL TIME TO COMPLETE IN COMMENTS. 





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1 comment:

  1. philmorApril 4, 2012 at 9:13 PM

    Philmor 4/2 make up ramp wod 100 thrusters #45 8:30
    (b) 27 sec

    ReplyDelete

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