19 February 2014 – “Raptor Man”

Warm-up:  Run to Branard Street and Back, 50 Double Unders (100 Singles), 25 Air Squats

Skill:  Review of the three major Deadlifts, Olympic, Sumo, and Romanian

Strength:  Teams of 2 Deadlift Ladder with Burpees!!!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift (135-315/75-225) Strive for continuous quality movement!!!

Burpees

Only one person works at a time, break up work between partners

(if by yourself, just go up to 10)

Skill: Scaling the SDHP properly using KBs

WOD:  AMRAP 16 Minutes:

6 Thrusters (115#/75#)

11 Toes to Bar

14 SDHP (115#/75#)

 

Cool down:  3 Rounds:  1:00 Planks, :30 Rest

2-19-2014