Thursday, September 5
“We cannot seek achievement for ourselves and forget about progress and prosperity for our community…Our ambitions must be broad enough to include the aspirations and needs of others, for their sakes and for our own.”
- Cesar Chavez
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking 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 AbMat sit-ups or V-ups or Hollow Rocks
1 x Burgener Warm Up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
Shoulder Press 3x12
Use the same weight for each set.
Rest as needed between sets.
Athlete Instructions
3 Sets of 8-12 reps.
Movement Demos
WOD
For quality:
10 rounds of:
1 L Turkish Get-ups, pick load
5 L Single Arm Kettlebell Snatches, pick load
1 R Turkish Get-ups, pick load
5 R Single Arm Kettlebell Snatches, pick load
--then--
5x 5 Chin-ups
--then--
150 Jump Ropes
75 GHD Sit-ups/ V-ups / Hollow Rock / Sit-ups
150 Jump Ropes
Athlete Instructions
Chin-ups- any style.
You choose kettlebell load. You can use different loads for the snatches & the TGU’s.
Strength B (can be done instead of WOD)
Same as WOD, sub sets of 10-15 box or broad jumps for jump rope set
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.