LEVEL 1

ACTIVATION:

10 min run or airdyne warmer

Crossover Symmetry Activation

SKILLS:

10min working rolling and cartwheels

STRENGTH:

5x1 C&J ME

5 min EMOTM
3xClean (Jerk the last rep only)
70-85%

WOD:

"NUKES"

[30min Running Clock]

6min to complete:

8 min to complete:

10 min to complete:

*TWO (2) Scores:

  1. Sum DL + PC + OHS
  2. Mile splits

COOLDOWN:

4x multi-directional lunges (front/45'/side/45rev/reverse)

http://www.youtube.com/watch?v=0JpRuAzeNqg

RECOVERY:

1-2min/side upper spinal floor twist, hip crossover stretch (http://www.youtube.com/watch?v=M5zfGCbqL3A)

standing quad stretch (http://www.youtube.com/watch?v=yw__jf763Rs8)

LEVEL 2

ACTIVATION:

10 min run or airdyne warmer

Crossover Symmetry Activation

SKILLS:

10min working on flipping and rolling

STRENGTH:

5x1 C&J ME

5 min EMOTM
3xClean (Jerk the last rep only)
70-85%

WOD:

"NUKES"

[30min Running Clock]

8min to complete:

10min to complete:

12min to complete:

*TWO (2) Scores:

  1. Sum DL + PC + OHS
  2. Mile splits

COOLDOWN:

4x multi-directional lunges (front/45'/side/45rev/reverse)

http://www.youtube.com/watch?v=0JpRuAzeNqg

RECOVERY:

1-2min/side upper spinal floor twist, hip crossover stretch (http://www.youtube.com/watch?v=M5zfGCbqL3A)

standing quad stretch (http://www.youtube.com/watch?v=yw__jf763Rs8)