WEDNESDAY. JUNE 20. 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**

HANDSTAND PUSH UP
SQUAT CLEAN

3) W.O.D
8 ROUNDS OF:
3 HANDSTAND PUSH UPS
3 SQUAT CLEAN #145
200M RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS. DO PROGRESSIVE HSPUs IF NOT AT FULL ROM.

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

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

 

 

 

WHITEBOARD

 **RAMP WOD**

3 ROUNDS FOR TIME:

40 DOUBLE UNDERS

30 PLANK WALK UPS + #10PLATE (ON BACK)

10 PULLUPS

*POST TOTAL TIME TO COMPLETE IN COMMENTS. ALSO SEE BELOW FOR ILLUSTRATION BECAUSE YOUR GOING TO ASK.

 THE PLANK WALK UP

+ #10 PLATE ON YOUR BACK. NOT PICTURED ABOVE!!