Wednesday, December 10
"Just don't give up trying to do what you really want to do. Where there is love and inspiration, I don't think you can go wrong." —Ella Fitzgerald
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
10 sit-ups or hollow rocks or v-ups
15 seconds of bar hang
10 knee push-ups (feel free to do regular push-ups in the last round)
Strength/Skill
Superset, NTE 10’ of:
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 mins
Watch the video for variations and scaling options
Movement Demos
Dumbbell Chest Fly 12-12-12
Athlete Instructions
3x 8-12 reps
Note: this can be performed on a flat or inclined bench.
Movement Demos
WOD
3 rounds for time of:
Row, 750 m
50 Push-ups
Farmer Carry, pick load, 100 m
30 Hollow Rocks
Athlete Instructions
Other Equipment Conversions
Replace each 750 m of rowing with 600m of running, 1800m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men - 25:00 or less
Women - 27:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 32:00
Women - 36:00
Wild Card
Push-ups- any style
Hollow Rock / Sit-ups
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes