Friday, April 19, 2013

04/19/13 New Paths

"If you want to succeed you should strike out on new paths rather than travel worn paths of accepted success" -John D. Rockefeller


Christopher Madden

WARM-UP
500m-1000m Row or 5 Min. Rope Work
D.R.O.M.


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Broad Jumps
Good Mornings

Sampson Stretch


SKILL REVIEW
Power Cleand
Knees to Elbows


WOD

CrossFit
Four rounds for time
500m Row
10 Power Clean (100% BW)
15 Knees to Elbows

Super Fit
Four rounds for time
500m Row
10 Power Cleans (75% BW)
15 Knees to Elbows (Attempts count)

On-Ramp
Three rounds for time
500m Run
10 Power Cleans (25%-50% BW)
15 Knees to Elbows Attempts


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





 
[020927]






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