WOD 05/16/17

A1:  Ready To Run Series

VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z…
VIDEO 2: https://www.youtube.com/watch?v=EOJPK…
VIDEO 3: https://www.youtube.com/watch?v=K4t9O…
VIDEO 4: https://www.youtube.com/watch?v=NWv5B…
VIDEO 5: https://www.youtube.com/watch?v=IvZnj…

A2: Acceleration Wall Drill

March- 5 Each
1,2 Switch- 5 Each
1,2,3 Switch- 5 Each
10 Second Rapid Fire

@Build intensity as your mechanics become fluid and natural. Focus on fast Punch up; Rest 20 Seconds Between Drills.

A3: 3 Rounds of: 400M Run

Sprint First 10 Seconds @95-100% Very Hard Pace/Complete remainder of 400M Run @80% Sustainable Pace; 90 Seconds Walk

B: 10-15 Minutes of Skill Work:

Kipping: RMU/BMU/TU’s/Pistols

Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing on developing proficiency.

C: Against a 12 Minute Clock:

50 D.B. Snatches (50/35#)
40 Calorie Row (8/5)
30 C2B Pull Ups
Max Burpees

Against a 12 Minute Clock, complete 50 each alternating d.b. snatches + 40 cal row + 30 C2B + Max Burpees in time remaining @85% Somewhat Hard Pace.