Tuesday, February 12, 2013

12/12/2013 Strong Points

"Build up your weaknesses until they become your strong points." -Knute Rockne

Ali Wiley and Sandy Lopez


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

See Board for Complete Warm-Up

SKILL REVIEW
Deadlift

WOD

OPTION A - CrossFit

Deadlift
20-18-16-14-12-10

*Use the same [HEAVY] load for each set / Rest 30 seconds between sets

Option B - Superfit

Deadlift
20-18-16-14-12-10

*Use the same [MODERATE] load for each set / Rest 1 minute between sets

Option C - Fit

Deadlift
20-18-16-14-12-10

*Use the same [LIGHT] load for each set / Rest 1 minute between sets

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






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