WEDNESDAY. MAY 23. 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**

CLOSE GRIP BENCH
DUs

3) W.O.D
FOR TIME:
50 DOUBLE UNDERS
12 CLOSE GRIP BENCH #185
30M  WALKING LUNGES
9 CLOSE GRIP BENCH #185
30M WALKING LUNGES
6 CLOSE GRIP BENCH #185
RUN 800M
6 CLOSE GRIP BENCH #185
30M  WALKING LUNGES
9 CLOSE GRIP BENCH #185
30M WALKING LUNGES
12 CLOSE GRIP BENCH #185
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE TO COMMENTS. FOR STRENGTH BIAS, IF YOUR BODY WEIGHT (BW) IS OVER #185 USE YOUR BW AS LOAD AND ALSO POST TO COMMENTS.

 **STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE**

 

WHITEBOARD

**RAMP WOD**

12 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)

12 BURPEES

400M RUN

9 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)

9 BURPEES

400M RUN

6 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)

6 BURPEES

400M RUN

*POST TOTAL TIME TO COMPLETE IN COMMENTS.