Saturday, January 5, 2013

01/05/2013 Garrett's Choice

In order to be irreplaceable, one must always be different. -Coco Chanel


J. Garrett Oliver


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

See Board for Complete Warm-Up

SKILL REVIEW
Hang Power Cleans / Push Press

WOD

OPTION A - CrossFit

Challenging Weight (WITHOUT REST!)
21 reps Hang Power Clean/Push Press 
2 Minutes Double-Unders
15 reps Hang Power Clean/Push Press 
2 Minutes Double-Unders
9 reps Hang Power Clean/Push Press 
2 Minutes Double-Unders

Option B - Superfit

Moderate Weight (WITHOUT REST!)

21 reps Hang Power Clean/Push Press 
2 Minutes Single or Double-Unders
15 reps Hang Power Clean/Push Press 
2 Minutes Single or Double-Unders
9 reps Hang Power Clean/Push Press 
2 Minutes Single or Double-Unders

Option C - Fit

Light Weight

21 reps Hang Power Clean/Push Press 
2 Minutes Single-Unders
15 reps Hang Power Clean/Push Press 
2 Minutes Single-Unders
9 reps Hang Power Clean/Push Press 
2 Minutes Single-Unders

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

[010719]






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