Monday, September 22
"Autumn… the year's last, loveliest smile"
— William Cullen Bryant
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing (try to increase the effort every 30 seconds)
10 m bear crawl
8 sit-ups, v-ups or hollow rocks
Strength/Skill
After WOD:
Each for distance:
Row, 3x 30 secs
Rest 2 mins between efforts.
WOD
Complete as many rounds as possible in 20 mins of:
Run, 200 m
Farmer Carry, pick load, 50 m
10 Toe to Bar (Knee Raises, V-Ups)
Athlete Instructions
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
10 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
7 Rounds or more
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.