Thursday, December 5
Building muscle isn’t magic. Lift heavy. Eat right. Sleep enough. Repeat.
Ryan Fisch
Warm-up
2 rounds:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral lunge
10 box step-ups and step-downs, you choose the height
10 Abmat sit-ups
10 ring rows
Strength/Skill
(After WOD, if time)
Hollow Rocks
3x1min/1min
Keep hollow rock structure, or hold, for as much of :60 as you can during each interval.
WOD
A)
5 rounds for quality of:
10 L/10 R Bulgarian Split Squats, pick load
L-Sit, 20 secs
B)
5 rounds for quality of:
Farmer Carry, pick load, 100 m
15 Ring Rows
C)
5 rounds for time of:
Run, 200 m
10 Box Jumps, 24/20 in
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes