Friday, September 20

If you tell the truth, you don't have to remember anything.

Mark Twain

Warm-up

2 Rounds, not for time, of:

2 minutes of 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 Hollow rocks

5-10 Push-ups, knee push-ups or elevated push-ups

10-20 Second Handstand Hold against wall, or with feet on a box in plank/pike position

(NTE 10:00)

Strength/Skill

(After WOD, if time, optional)

Dumbbell Pull Over 4x12

Athlete Instructions

3-4 sets of 8-12 reps.

Movement Demos

• Dumbbell Pull Over

WOD

8 rounds for quality of:

Run, 400 m

L-Sit, 15 secs

7 Pull-ups

7 Strict Handstand Push-ups

Athlete Instructions

L-Sit, 15 secs / 15 Hanging Knee Raise

Strict Handstand Push-ups / Shoulder Press

Pull-ups- any style.

Shoulder press you choose load. Approximately 50% of 1RM is a good guide.

Movement Demos

• Hanging knee raise

• Chest-to-bar Pull-up, strict

• Strict Chin-ups

• Strict pull-ups

• Pull-ups, butterfly

• Pull-ups, C-kip

• Jumping pull-up

Scaled Version:

3 rounds for quality of:

Walk/Jog/Run, 4 mins

30 Hanging Knee Raise

15 Pull-Up/Ring Rows

15 Shoulder Press, pick load

Strength B (can be done instead of WOD)

Same as WOD. Sub 2:00 (if doing Rx version) or 4:00 (scaled version) of heavy sled drags (walking with sled behind you) or pushes (sled in front) for the runs. Rest as needed during the 2:00 or 4:00.

Cool Down

Cobra Stretch - abs

1-2 minutes

Pec stretch, laying on side.

1-2 minutes per side.

• Cobra Stretch - abs

• Pec stretch, laying on side.