Thursday, September 5, 2013

09/05/2013 Your Success Rate

"If you want to increase your success rate, double your failure rate." -Thomas J. Watson


Samuel Brumbaugh

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
Goblet Squats


WOD

CrossFit
15 Minute AMRAP
400m Run
20 Goblet Squats (70/53)
15 Push-ups
20 Russian KBS
15 Pull-ups
20 walking lunges w/KB
15 Sit-ups

Super Fit
15 Minute AMRAP
400m Run
20 Goblet Squats (53/35)
15 Push-ups
20 Russian KBS
15 Pull-ups
20 walking lunges w/KB
15 Sit-ups

On-Ramp
15 Minute AMRAP
400m Run
20 Goblet Squats (35/25)
15 Push-ups
20 Russian KBS
15 Pull-ups
20 walking lunges w/KB
15 Sit-ups


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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