Wednesday, January 16, 2013

01/16/2013 Growth and Gain

Losing is the price we pay for living.  It is also the source of much of our growth and gain.  -Judith Viorst

Samuel Brumbaugh


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 Form

50 Sumo Deadlift High Pulls (45#/30#)
20 Dumbbell Thrusters (90#/70#)
20 Pull-Ups
1 Minute Rest
50 Sumo Deadlift High Pulls
10 Dumbbell Thrusters
20 Pull-Ups
1 Minute Rest
50 Sumo Deadlift High Pulls
5 Dumbbell Thrusters
20 Pull-Ups

Option B - Superfit

Once Through for Form

30 Sumo Deadlift High Pulls (35#/20#)
20 Dumbbell Thrusters (60#/40#)
20  Banded Pull-Ups
2 Minute Rest
30 Sumo Deadlift High Pulls
10 Dumbbell Thrusters
20  Banded Pull-Ups
2 Minute Rest
30 Sumo Deadlift High Pulls
5 Dumbbell Thrusters
20  Banded Pull-Ups

Option C - Fit

Once Through for Form

10 Sumo Deadlift High Pulls (25#/10#)
20 Dumbbell Thrusters (45#/25#)
10 Jumping Pull-Ups
3 Minute Rest
10 Sumo Deadlift High Pulls
10 Dumbbell Thrusters
10 Jumping Pull-Ups
3 Minute Rest
10 Sumo Deadlift High Pulls
5 Dumbbell Thrusters
10 Jumping Pull-Ups

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





[010728]





No comments:

Post a Comment