Friday, January 11, 2013

01/11/2013 Just Because

Just because you made a mistake doesn't mean you are a mistake.  -Georgette Mosbacher


Christopher Madden


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

See Board for Complete Warm-Up

SKILL REVIEW
Push Press

WOD

OPTION A - CrossFit

Once through for FORM

Tabata Squats
2 Minutes Rest
50 Push Press (1/3 Body Weight)
2 Minutes Rest
1 Set Total (from above) Tabata Squats
2 Minutes Rest
Max Effort Within 2 Minutes Push Press (1/3 Body Weight)

Option B - Superfit

Once through for FORM

Tabata Squats
2 Minutes Rest
40 Push Press (1/4 Body Weight)
2 Minutes Rest
1 Set Total (from above) Tabata Squats
2 Minutes Rest
Max Effort Within 2 Minutes Push Press (1/4 Body Weight)

Option C - Fit

Once through for FORM

Tabata Squats
2 Minutes Rest
30 Push Press (Light Weight)
2 Minutes Rest
1 Set Total (from above) Tabata Squats
2 Minutes Rest
Max Effort Within 2 Minutes Push Press (Light 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





[010723]






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