Saturday, January 19, 2013

01/19/2013 Catch on Fire

"Catch on fire with enthusiasm and people will come for miles to watch you burn." -John Wesley


Ali Wiley and Allison Ermel


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

See Board for Complete Warm-Up

SKILL REVIEW
L-Sits

WOD

OPTION A - CrossFit

Tabata Pull-Ups (No Dismount during ON Interval in 1st set)
2 Minutes Rest
Tabata Dips (No Dismount during ON Interval in 1st set)
2 Minutes Rest
Tabata Pull-Ups
2 Minutes Rest
Tabata Dips

Option B - Superfit

Tabata Pull-Ups (Banded)
2 Minutes Rest
Tabata Dips (Banded)
2 Minutes Rest
Tabata Pull-Ups
2 Minutes Rest
Tabata Dips

Option C - Fit

Tabata Pull-Ups (Jumping)
3 Minutes Rest
Tabata Dips (Footed)
3 Minutes Rest
Tabata Pull-Ups
3 Minutes Rest
Tabata Dips

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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