5/24/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Jump Rope, 5 minutes

2. SKILL & DRILL

A.

- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps

- Floor Prone Plank, 20:10x6

B. 2-3 Rounds

- Strict HSPU, 3-5 reps or Handstand (30-60 second hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Squat Clean, 5 x 3 reps

B. Back Squat, 12 x 2 reps at 60% of 1RM

C. Press, 5 x 3 reps

4. WOD - METCON

21-15-9 for time of:

- Box Jump (24"/20")

- Push Press (95#/65#)

Men add 20# each round, women add 10#/round.

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