WOD Mon 12-17-12
December 16, 2012
WOD Wed 12-19-12
December 18, 2012

WOD Tue 12-18-12 ‘Isabel’


Dan Bailey and Ben Smith doing Isabel at the 2012 CrossFit Games.  Note Dan’s neutral head position while maintaining his active shoulders.  As you engage your active shoulders today, be mindful of your head position (not craned forward) and midline (ribs pulled down with tightened abs).

Warmup:  3 rounds of the following (1st round with PVC, 2nd & 3rd with a bar): Burgner Warmup, 10 S-L-O-W Overhead squats (3 count on the way down and up), 20 lunges, and spiderman stretch (2x each side).

Practice your snatches in 5-rep sets up to you WOD weight.

WOD- “Isabel”:
Snatch 135 pounds, 30 reps for time  (Women’s Rx weight: 95#)   Int: (95/65), Beg (65/45)

Cooldown with 500m of rowing, spiderman stretches on each side, and do some double-unders for the December challenge.

Remember to update your benchmark WOD log.