Wednesday, September 11
I never thought about success. I always thought about doing the job at hand. My goal was getting through the show that night. - Steve Martin
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 Rounds of:
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
5 Walking push-ups or inchworm push-ups (see video below)
10 AbMat sit-ups, Hollow Rocks or V-ups
(NTE 10:00)
Strength/Skill
(After WOD)
For quality:
Side Plank Hold, 6 mins
(Accumulate 1-3 minutes per side)
Landmine Twists 3x 8-12
WOD
For quality:
75 Pull-ups
50 Burpees
100 V-ups
50 Burpees
30 Strict Knees-to-elbows
Strength Option (can be done instead of WOD)
4 RFQ:
15-20 Pull-Up
20-25 V-Up
8-10 Strict Knee-to-Elbow
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.