Tuesday, July 9, 2013

07/09/2013 Positive Reinforcement

"The way positive reinforcement is carried out is more important than the amount." -B. F. Skinner


Drew Miller, Ben Finley

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


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Power Cleans


WOD
"Wittman"

CrossFit
Seven rounds for time
15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Super Fit
Five rounds for time
15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

On-Ramp
Three rounds for time
15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)


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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