Wednesday, December 19, 2012

12/19/2012 Small Ones

Big jobs usually go to the men who prove their ability to outgrow small ones.  -Theodore Roosevelt


Ali Wiley on Box Jumps



WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Pull-Up Variations

WOD

OPTION A - MAIN SITE

20 Minutes AMRAP:
1 Box Jump (24") / 1 Strict Pull-Up
2 Box Jumps (24") / 2 Strict Pull-Ups
3 Box Jumps (24") / 3 Strict Pull-Ups
*Keep increasing the number with each round.  

OPTION B - SCALED

15 Minutes AMRAP:
1 Box Jump (20") / 1 Kipping Pull-Up
2 Box Jumps (20") / 2 Kipping Pull-Ups
3 Box Jumps (20") / 3 Kipping Pull-Ups
*Keep increasing the number with each round.  

OPTION C - ON-RAMP

10 Minutes AMRAP:
1 Box Jump (12") / 1 Banded Pull-Up
2 Box Jumps (12") / 2 Banded Pull-Ups
3 Box Jumps (12") / 3 Banded Pull-Ups
*Keep increasing the number with each round.  

COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra / Up Dog
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch



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