Friday, August 30
I can do things you cannot, you can do things I cannot: together we can do great things.
- Mother Teresa -
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 seconds of jumping jacks or single-unders
20 seconds of lateral banded steps
6-8 Air squats (Squat Therapy style) (see video below)
10 Box step-ups and step-downs (you choose the height)
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
(NTE 10:00)
WOD
For time:
50 Box Jumps, 24/20 in
18/12 Air Bike Calories
Rest 1:2 (twice as long as it took you to complete)
-- then --
2 rounds of:
75 Air Squats
15/10 Air Bike Calories
Rest 1:2 between each round.
-- then --
3 rounds of:
15 Pull-ups
12/8 Air Bike Calories
Rest 1:2 between each round.
Strength/Skill
(After WOD - Optional, if time)
3RFQ
10-12 Hammer Curls @ 2111
20-25 Banded Tricep Pushdowns
20-25 Russian Twist
Strength B (can be done instead of WOD)
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Cool Down
Calves & Foam Rolling
Wall Stretch, Leg
Hold 1-2 minutes per side.