Wednesday, September 4
“In this world it is possible to achieve great material wealth, to live an opulent life. But a life built upon those things alone leaves a shallow legacy. In the end, we will be judged by other standards.”
- Cesar Chavez
Essay: “Little Boy” as Career Choice (by Rob Shaul)
Warm-up
2 minutes of easy jogging, biking, or rowing
-then-
2 rounds, not for time of:
5-7 hip & back extensions
30 secs of banded marching
3-5 hang power cleans, starting above the knee- mid-thigh (empty/light bar)
3-5 power cleans, starting just below the knee (empty/light bar)
3-5 power cleans, starting from mid-shin (empty/light bar)
3-5 front squats (empty/light bar)
(NTE 10:00)
Strength/Skill
Power Clean 3-3-3-3, using heaviest weight per set
Front Squat 2-2-2-2, using heaviest weight per set
Squat Clean 1-1-1-1, using heaviest weight per set
Athlete Instructions
Movement Demos
WOD
3 rounds for time of:
21 Wallballs, 20/14 lbs
15 Power Snatches, 75/55 lbs
9 Pull-ups
Strength B (can be done instead of WOD)
3 RFQ
12 Thrusters
10 Power Snatch
10 Pull-Ups
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side