Saturday, December 27
I dwell in possibility.
Warm-up (NTE 10’)
2-4 minutes of easy biking, jogging or rowing
-then-
3 Rounds, not for time, of:
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 or ring rows
5 sit-ups or hanging knee raises
30 seconds of bike, jogging, or rowing (try to increase the effort set after set)
60 seconds of rest
WOD
Individual: As Written
Partner Version:
AMRAP 25 (move through A, then B, then C, then back to A) - any split of movements and reps, no rest between segments
A)
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m
Athlete Instructions
Rest 5-10 mins before part B...
Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Part A- 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A- 5:15 or less
B)
For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Part B- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part B- 5:45 or less
Movement Demos
Rest 5-10 mins before part C…
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb) (9/10 ft)
Cool Down
Frog Stretch
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes