Monday – December 22, 2014 WORKOUT

Blaze Carmical WOD

December 22, 2014 WORKOUT Demo video links are in Red WARMUP/MOBILITY/SKILL (10 min) PU/MU Skill Work CN 5X3 Up to 80% on the 2:00 FRSQ 5@65, 3@75, AMrAP@85% on the 3:00 AMRAP 12 min 4 DBSN 70/55 Rx’d 8 Box Jump (step down) 30/24 Rx’d 12 Dips -rest 30 seconds- 8 DBSN 12 Box Jumps 4 Dips -rest 30 seconds- …

Sunday – December 21, 2014 WORKOUT

Blaze Carmical WOD

December 21, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) HS Skill Work SN 6X3 Up to 80% on the 2:00 BN 5@65, 3@75, AMrAP@85% on the 3:00 11.1/14.1 10 min AMRAP: 30 DU 15 PSN (75/55) COOLDOWN (5 min) Static Stretching and Mobility

Friday – December 19, 2014 WORKOUT

Blaze Carmical WOD

December 19, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) Physical Performance Assessment COOLDOWN (5 min) Static Stretching and Mobility

Thursday – December 18, 2014 WORKOUT

Blaze Carmical WOD

December 18, 2014 WORKOUT Demo video links are in Red WARMUP/MOBILITY/SKILL (10 min) Plank Skill Work Make up one of the lifts from the last two days. Pick whichever one is most important to you. Partner “Morrison” (35 min) A/B – One partner works at a time. 50-40-30-20-10 Wall Ball 20/14 lbs Box Jump 24/20″ Kettlebell Swing 55/35 lbs 3X15, …