Thursday, November 14
Baseball is ninety percent mental. The other half is physical.
Warm-up
EMOM 8’
Min.1: 45 seconds of rowing (roughly @50% effort), biking or running
Min.2: 5-10 Burpees
Min.3: 45 seconds of rowing (roughly @60% effort)
Min.4: 5-10 Burpees
Min.5: 45 seconds of rowing (roughly @70% effort)
Min.6: 5-10 Burpees
Min.7: 45 seconds of rowing (roughly @80% effort)
Min.8: 5-10 Burpees
Strength/Skill
Double Unders: 4 x 1 min / 1 min
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1’ of practice followed by 1’ of rest.
Movement Demos
WOD
Each for time:
Row: 5x 500 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike.
Goals
Super Fitness Robot time / rounds:
Men- 1:40 or less per 500 m
Women- 1:55 or less per 500 m
More Likely time / rounds:
Men- 2:00 or less per 500 m
Women- 2:20 or less per 500 m
(consider scaling if this seems unrealistic)
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.