Tuesday, September 3, 2013

09/03/2013 The Energy Of The Mind

"The energy of the mind is the essence of life" -Aristotle


Jose "Al" Gomez

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
Toes to Bar


WOD

CrossFit
Two rounds for time
800m Run
28 Toes to Bar
28 DB Thrusters (20/15)
14 Power Clean (115/80)

Super Fit
Two rounds for time
800m Run
28 Toes to Bar
28 DB Thrusters (15/10)
14 Power Clean (95/60)

On-Ramp
Two rounds for time
400m Run
14 Toes to Bar
14 DB Thrusters (15/10)
7 Power Clean (75/50)


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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