''Stress Inoculation'' (06.19.2012)

*Join our reach the beach team! See Samy for details...

Warm-up Drills (06.19.2012)

Run 400m
'Four Corners' Dynamic Mobility Drill
*Intro to Pose Running Drills (5-10 min, outside if possible)
Run 2 x 200m (attempt to apply drills)
*Review KB Swing/Wallball Technique

Notes: We will briefly review the technical aspects of Wallball and KB Swings just prior to the WOD. The emphasis today for the warm-ups will be adding 1-2 Pose Running drills for individual or partners based on class size that we can build upon as we move forward. Common current issues expressed during running, tibialis anterior pain, low lumber discomfort, 'godd*mn breathing'. Plenty to start with! Yesssssss.

''Stress Inoculation'' (06.19.2012)

Complete for time (or finish as many rounds/reps as possible against a 20:00 cutoff)
Run 800m
2 Rounds of
10 x Wallball (20/14lbs)
10 x KB Swings (32/24kg)
Run 600m
2 Rounds of
15 x Wallball (20/14lbs)
15 x KB Swings (32/24kg)
Run 400m
2 Rounds of
20 x Wallball (20/14lbs)
20 x KB Swings (32/24kg)

Notes: Frisky today? Wallball two-fers would satiate the inner hell-spawn to be sure.

Skill Development (06.19.2012)

*Optional
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
:10 x L-sit
:30 x Plank

Mobility WOD

CrossFit Endurance WOD (06.19.2012)
''10 x Hill Repeats, 5 x Recovery Time''
Swim: 10 x 50m/y with T- shirt or Parachute for drag with 5 times the recovery (Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)

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