Friday, June 14, 2013

06/14/2013 Things To Overcome

"Difficulties are just things to overcome, after all." -Ernest Shackleton


Amber Allen

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
Snatch Grip Deadlift
5x5x5x5x5


WOD

CrossFit
Four rounds for time
50 Double-unders
10 Deadlifts (225/160)

Super Fit
Four rounds for time
50 Double-unders/150 Singles
10 Deadlifts (185/125)

On-Ramp
Three rounds for time
50 Double-unders/150 Singles
10 Deadlifts (125/75)


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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