Thursday, February 14, 2013

02/14/2013 You'll Win

"I learned that the only way that you are going to get anywhere in life is to work hard at it.  Whether you're a musician, a writer, an athlete or a businessman, there is no getting around it.  If you do, you'll win - if you don't, you won't." -Bruce Jenner

Ali Wiley


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

See Board for Complete Warm-Up

SKILL REVIEW
Clean and Jerk

WOD

OPTION A - CrossFit

TEN Rounds for Time
5 Pull-Ups
5 Push-Ups
5 Squats
5 Sit-Ups
5 Supermans

*This WOD is meant to ramp up intensity.  Move quickly, but no cheating - super clean technique.

Option B - Superfit

EIGHT Rounds for Time
5 Banded Pull-Ups
5 Banded Push-Ups
5 Squats
5 Sit-Ups
5 Supermans

*This WOD is meant to ramp up intensity.  Move quickly, but no cheating - super clean technique.

Option C - Fit

THREE Rounds for Time
5 Jumping Pull-Ups
5 Inclined Push-Ups
5 Box Squats
5 Sit-Ups
5 Supermans

*Concentrate on technique.

COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





[010911]






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