Monday, August 26
If you believe it will work, you'll see opportunities. If you believe it won't, you will see obstacles.
- Wayne Dyer -
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 seconds of jumping jacks
10 m unilateral KB farmer carry L-side
10 m unilateral KB farmer carry R-side (light load)
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 Rope Climbs (half length)
(NTE 10:00)
WOD
5 rounds for quality of:
4 Shuttle Runs, 50 m
100 Single Unders
15 Pull-ups
Side Plank Hold, 1 min (:30/side)
Strength/Skill
(After WOD)
Each for time:
Run: 3x Post Run
Rest 2 mins between efforts.
Strength B (can be done instead of WOD)
Same as above, except sub:
Goblet lunges for shuttle runs (50 ft/round)
10-12 DB Floor Press for single unders/round
Cool Down
Calves & Foam Rolling
Cobra Stretch - abs
1-2 minutes