Tuesday, September 23
"Autumn is a second spring when every leaf is a flower"
— Albert Camus
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1-2 minutes of rowing, biking or jogging
5-7 hip & back extensions
10 steps of walking lunges
8 air squats (squat therapy style) (see video below)
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
9-8-7-6 reps, of:
Front Squat, 60% 1RM
Push Jerk, 60% 1RM
Athlete Instructions
Not for time
Rest 5-10 mins before the next part..
WOD
5 rounds for time of:
5 Bar Muscle-ups (10 Pull-Ups)
15/10 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side