Saturday, December 13
"Inspiration comes from within yourself. One has to be positive. When you're positive, good things happen." —Deep Roy
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday gear, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
AMRAP 8’, at a comfortable pace, of:
40 seconds of jogging, biking or rowing
15-20 seconds of banded steps forward and backward
20 jumping jacks or single-unders
10 lunges, forward and reverse (alternating style every round)
WOD
For time:
100 Double Unders (150 Singles)
20 Dumbbell Bulgarian Split Squats, pick load
Run, 400 m
20 Kettlebell Front Rack Reverse Lunges, pick load
Run, 400 m
Lunge, 100 m
Run, 400 m
20 Kettlebell Front Rack Reverse Lunges, pick load
Run, 400 m
20 Dumbbell Bulgarian Split Squats, pick load
100 Double Unders
Athlete Instructions
You choose the loads for the Bulgarian Split Squats & the Reverse Lunges. The 100m lunge is performed with NO loading.
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
25:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
33:00
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling