MONDAY. JUNE 11. 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**

AIR SQUATS

3) W.O.D

TABATA:

(A) AIR SQUATS
*2MIN REST
*2MIN MAX  HR PUSH UPS
*2MIN REST
(B) JUMPING PULL UPS
*2MIN REST
*2MIN MAX HR PUSH UPS
* YOUR TABATA SCORE IS THE LOWEST REP COUNT IN ANY GIVEN ROUND, 8RDS PER TABATA (4MINS / 20SEC.ON - 10SEC.OFF). POST SCORE FOR BOTH (A) AND (B). ALSO POST TOTAL REPS ACCOMPLISHED FOR THE 2MIN MAX HR PUSH UP ROUNDS (2).

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

**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**

 

WHITEBOARD

**RAMP WOD**

(A) PUSH PRESS 5-5-5-5

(B) PUSH JERK 3-3-3-3-3

(C) 2MIN MAX BARBELL PRESS #45

*POST LOADS ACCOMPLISHED FOR (A) AND (B) AND MISSES IF ANY TO COMMENTS. ALSO POST TOTAL REPS COMPLETED FOR (C).  COMPLETE A 400M RUN BEFORE STARTING TODAY, MAYBE 50 OR SO DOUBLE UNDERS AS WELL (WARM UP).