Monday, January 28, 2013

01/28/2013 Resourcefulness

"The defining factor in success is never resources, it's resourcefulness." -Anthony Robbins

Shawna Fraser-Kim, J. Garrett Oliver, Taylor Laverty

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

See Board for Complete Warm-Up

SKILL REVIEW
Knees-to-Elbow / Clean and Jerks

WOD

OPTION A - CrossFit

For Time
5 Knees-to-Elbows (Slow and Deliberate)
15 Clean and Jerks (Max Load)
10 Knees-to-Elbows
10 Clean and Jerks
15 Knees-to-Elbows
5 Clean and Jerks
20 Knees-to-Elbows

Option B - Superfit

For Time
5 Knees-to-Elbows (Slow and Deliberate)
12 Clean and Jerks (Moderate Load)
Knees-to-Elbows
7 Clean and Jerks
10 Knees-to-Elbows
5 Clean and Jerks
12 Knees-to-Elbows

Option C - Fit

For Time
5 Knees-to-Elbows (Slow and Deliberate)
5 Clean and Jerks (Lightest Load)
Knees-to-Elbows
5 Clean and Jerks
5 Knees-to-Elbows


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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