Thursday, January 10, 2013

01/10/2013 Enlightened and Strong

He who knows others is wise.  He who knows himself is enlightened.  He who conquers others has physical strength.  He who conquers himself is strong.  -Tao-te Ching


Raquel Olomon performing Dumbbell Walking Lunges


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

See Board for Complete Warm-Up

SKILL REVIEW
Sumo Deadlift High Pulls

WOD

OPTION A - CrossFit

Once through for time:
50 Sumo Deadlift High Pulls
30 Dumbbell Walking Lunges (1/2 Body Weight)
100 Sumo Deadlift High Pulls
30 Dumbbell Walking Lunges (1/2 Body Weight)
200 Sumo Deadlift High Pulls
30 Dumbbell Walking Lunges (1/2 Body Weight)

Option B - Superfit

Once through for time:
25 Sumo Deadlift High Pulls
15 Dumbbell Walking Lunges (1/3 Body Weight)
50 Sumo Deadlift High Pulls
15 Dumbbell Walking Lunges (1/3 Body Weight)
100 Sumo Deadlift High Pulls
15 Dumbbell Walking Lunges (1/3 Body Weight)

Option C - Fit

Once through for time:
10 Sumo Deadlift High Pulls
5 Dumbbell Walking Lunges (1/4 Body Weight)
20 Sumo Deadlift High Pulls
5 Dumbbell Walking Lunges (1/4 Body Weight)
30 Sumo Deadlift High Pulls
5 Dumbbell Walking Lunges (1/4 Body Weight)


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






[010721]




No comments:

Post a Comment