THURSDAY. MAY 3. 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**

VIRTUAL SHOVELING
SIT UPS

3) W.O.D
FOR TIME:
30 VIRTUAL SHOVEL #90 (BARBELL + 1 #45 PLATE)
30 SIT UPS
25 VIRTUAL SHOVEL
30 SIT UPS
20 VIRTUAL SHOVEL
30 SIT UPS
15 VIRTUAL SHOVEL
30 SIT UPS
10 VIRTUAL SHOVEL
30 SIT UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

WHITEBOARD

**RAMP WOD**
5 ROUNDS OF:
5 TIRE FLIPS (SM-MED) + JUMP IN & OUT
15 KNEES TO ELBOWS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOUR STILL HAVING RANGE OF MOTION ISSUES WITH K2E'S THAN DO KNEE UPS AND POST THAT YOU SCALED THE MOVEMENT.