Wednesday, November 13
Let us always meet each other with smile, for the smile is the beginning of love.
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral banded steps
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 steps of walking lunges
10 Abmat sit-ups OR GHD sit-ups
Strength/Skill
(AFTER WOD) - Optional
For time:
20 Strict Toes-to-bars (Kipping TTB, V-Ups, Knee Raises)
Plank Hold, 1:30
16 Strict Toes-to-bars
Plank Hold, 1:30
14 Strict Toes-to-bars
Plank Hold, 1:30
Athlete Instructions
Strict Toes-to-bars / Strict Knees-to-elbows
Movement Demos
WOD
3 rounds for time of:
Run, 800 m
30 Hollow Rocks
20 Pull-ups (or 6 muscle ups)
Weighted Walking Lunge, pick load, 30 m (sore from “Chad?”, can take this movement out!)
Athlete Instructions
Hollow Rocks / Sit-ups
Pull-ups- any style.
You choose load on lunge. Feel free to use no load.
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.