Tuesday, September 17
What happens is not as important as how you react to what happens.
Schedule Update: Starting this week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
2 rounds (not for time) of:
2 mins of easy jogging, biking, or rowing
8 Samson lunge
8 squats (squat therapy style- see video below)
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)
Strength/Skill
(After WOD)
Athlete Instructions
3-4 sets of 8-12 reps per arm.
For quality:
10-20 Wall Walk
Athlete Instructions
Not for time. Slow & controlled.
WOD
Death By Thruster
With a continuously running clock perform:
1 Thruster, 95/65 lbs in the first 1 min
2 Thrusters, 95/65 lbs in the second 1 min
3 Thrusters, 95/65 lbs in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Rest 5 mins before part 2.
Death By Pull-up/Ring Row
With a continuously running clock perform:
1 Pull-up in the first 1 min
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
...
Continuing this for as long as you are able.
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.