Thursday, August 22
“Let your life proceed by its own design.”
― Grateful Dead
Warm-Up
2 Rounds, not for time, of:
2 Minutes of easy jogging, biking or rowing
30 seconds of jumping jacks
5-10 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5-10 Band Pull-aparts
5-10 Scap Pull-ups
5-10 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
5 Hanging Knee Raises OR V-Ups OR Hollow Rocks
200 m run (4x50), try to increase the acceleration every 50 m
60-90 seconds of rest
(NTE 10:00)
Strength/Skill
Dumbbell Pull Over 4x12
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes. Can superset with DB Pull Over sets.
Watch the video for variations and scaling options.
Movement Demos
WOD
2 rounds for time of:
Run, 800 m
20 Pull-ups
Run, 800 m
20 Toes-to-bars
(30:00 Cap)
Strength B (can be done instead of WOD)
4 RFQ
8-12 Barbell Bent Over Rows @ 21X1
10-12 Weighted V-Up (Sit-Up)
3-5 “High” Box Jump
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.