Monday, September 8
“Boy, those French: they have a different word for everything!”
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
8-10 good mornings (unweighted, banded or with a barbell, you choose)
20 seconds of plank on hands or elbows
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
Strength/Skill
After WOD
A) Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
B) 30 Low-Ring Muscle Ups or Ring Rows (4x15)
WOD
For quality:
20 Strict Chin-ups
20 Romanian Deadlifts, pick load
Side Plank, 1 min
16 Strict Chin-ups
16 Romanian Deadlifts, pick load
Side Plank, 1 min
12 Strict Chin-ups
12 Romanian Deadlifts, pick load
Side Plank, 1 min
8 Strict Chin-ups
8 Romanian Deadlifts, pick load
Side Plank, 1 min
4 Strict Chin-ups
4 Romanian Deadlifts, pick load
Side Plank, 1 min
Athlete Instructions
Side Plank- 30 secs/side
Romanian Deadlift- should be light/moderate
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.