Monday, December 24, 2012

12/24/2012 Passion

We welcome passion, for the mind is briefly let off duty.  -Mignon McLaughlin

Joseph Unger

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

See Board for Complete Warm-Up

SKILL REVIEW
Kettlebell Sumo Deadlift High Pulls

WOD

OPTION A - Main Site

Vertical Tabata Challenge

8 Rounds:
20 Seconds - Kettlebell Sumo Deadlift High Pulls (Heavy Weight)
10 Second Transition
20 Seconds - Pull-Ups
10 Second Transition
20 Seconds - Push-Ups
10 Second Transition
20 Seconds - Sit-Ups
1 Minute -Rest

Total your weakest output from each exercise from all eight rounds.

Option B - Scaled

Vertical Tabata Challenge

8 Rounds:
20 Seconds - Kettlebell Sumo Deadlift High Pulls (Moderate Weight)
10 Second Transition
20 Seconds - Banded Pull-Ups
10 Second Transition
20 Seconds - Push-Ups
10 Second Transition
20 Seconds - Sit-Ups
1 Minute -Rest

Total your weakest output from each exercise from all eight rounds.

Option C - On-Ramp

Vertical Tabata Challenge

4 Rounds:
20 Seconds - Kettlebell Sumo Deadlift High Pulls (Light Weight)
10 Second Transition
20 Seconds - Banded Pull-Ups
10 Second Transition
20 Seconds - Modified Push-Ups
10 Second Transition
20 Seconds - Sit-Ups
1 Minute -Rest

Total your weakest output from each exercise from all four rounds.

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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