Friday, December 5
"The bad news is time flies. The good news is you're the pilot." —Michael Altshuler
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 squats (squat therapy style)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 thrusters
Strength/Skill
After WOD:
Superset:
Double Kettlebell Reverse Lunge 20-20-20
Movement Demos
Seal Row 24-24-24-24
Athlete Instructions
3-4x 8-12 reps/side
Note: they can be performed with a barbell or with a pair of dumbbells/kettlebells
Movement Demos
WOD
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
3:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:00 or less
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
https://youtu.be/ng_2V7Bq2ZY
Pec stretch, laying on side.
1-2 minutes per side.