Friday, January 2
“You are never too old to reinvent yourself.” —Steve Harvey
Announcement:
We’re back to the normal schedule for the new year. Let’s go.
Warm-up (NTE 10’)
Not for time:
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
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups
3 inchworm push-ups (see video below)
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
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
6 toes-to-bar
5 burpees
Accessory
Before WOD:
For quality:
L-Sit Hold, 50 secs
50 Toes-to-bars
50 Sit-ups
50 Ring Rows
Athlete Instructions
Rest as needed before WOD.
Movement Demos
WOD
3 rounds for time of:
12 Burpees
12/8 Air Bike Calories
Goals
Super Fitness Robot time / rounds:
Burpees and Air Bike- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees and Air Bike- 6:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.