Friday, January 18, 2013

01/18/2013 Strong People

"Strong people don't put others down.  They lift them up." -Michael P. Watson

Dione Oliver, Taylor Laverty, Benjamin Finley and Samuel Brumbaugh

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

See Board for Complete Warm-Up

SKILL REVIEW
Good Mornings

WOD

OPTION A - CrossFit

Once Through for Form and Time

30 Strict Push-Ups
15 Good Mornings
25 Strict Push-Ups
12 Good Mornings
20 Strict Push-Ups
9 Good Mornings
15 Strict Push-Ups
6 Good Mornings
10 Strict Push-Ups

Option B - Superfit

Once Through for Form and Time

30 Banded Push-Ups
15 Good Mornings
25 Banded Push-Ups
12 Good Mornings
20 Banded Push-Ups
9 Good Mornings
15 Banded Push-Ups
6 Good Mornings
10 Banded Push-Ups

Option C - Fit

Once Through for Form and Time

20 Inclined Push-Ups
9 Good Mornings
15 Inclined Push-Ups
6 Good Mornings
10 Inclined Push-Ups
3 Good Mornings
5 Inclined Push-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





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