Wednesday, September 17
The aim of life is to live, and to live means to be aware, joyously, drunkenly, serenely, divinely aware.
Warm-up (NTE 10’)
2-4 minutes of jogging, biking, or rowing
-- then --
3 rounds. not for time, of:
100 m shuttle sprint (2x 50 m, increase the pace each round)
10 steps of walking lunges
10 glute bridges, empty/light barbell
20-30 secs of banded marching
6 hip & back extensions
30-45 secs of foam rolling your back
10 deadlifts, empty/light barbell
Strength/Skill
After WOD
Dumbbell Row 12-12-12-12
Movement Demos
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
8-12 reps for each.
Movement Demos
WOD
2 rounds, each round for time, of:
1 Rope Climb, 15 ft
60 Air Squats
20 Hand Release Push-ups
1 Rope Climb, 15 ft
Front Rack Walking Lunge, 75/55 lbs, 20 m
20 Push Press, 75/55 lbs
1 Rope Climb, 15 ft
20 Thrusters, 75/55 lbs
Rest 4 mins between each round.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:30 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 per interval
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.