Wednesday, May 8, 2013

05/08/2013 Determination

"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen" -Peter Marshall


Ali Wiley and Alicia Aubuchon

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


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

Sampson Stretch


SKILL REVIEW
Bear Complex


WOD

CrossFit
For Time
7 Bear Complex (135/95)
50 Double Unders
5 Bear Complex (135/95)
50 Double Unders
3 Bear Complex (135/95)
50 Double Unders

Super Fit
For Time

7 Bear Complex (96/65)
50 Double Unders
5 Bear Complex (96/65)
50 Double Unders
3 Bear Complex (96/65)
50 Double Unders

On-Ramp
For Time

7 Bear Complex (65/45)
50 Double Unders
5 Bear Complex (65/45)
50 Double Unders
3 Bear Complex (65/45)
50 Double Unders


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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