Wednesday, December 24
Joy is prayer; joy is strength: joy is love; joy is a net of love by which you can catch souls.
Announcements:
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups or hollow rocks
10 shoulder presses
Accessory
Before WOD:
7 rounds for quality of:
5 Shoulder Press, pick load
Suitcase Carry, pick load, 100 m
5 Dragonflies
Athlete Instructions
Suitcase Carry- 50 m/side
You choose load for shoulder press & the carries.
For the shoulder press, 80-85% of 1RM will be a challenging load.
Directly into WOD
Movement Demos
WOD
5 rounds for time of:
Run, 400 m
1 Rope Climb, 15 ft
Rx+: Legless climb
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Running and legless rope climb- 13:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Running and legless rope climb- 18:30
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike,500m on the Concept 2 rower.
Movement Demos
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Calves & Foam Rolling