Friday, September 26
“He found himself wondering at times, especially in the autumn, about the wild lands, and strange visions of mountains that he had never seen came into his dreams.”
― J.R.R. Tolkien, The Fellowship of the Ring
A note about today’s programming:
You have TWO options to choose from.
Option 1: a very long row test (10k). This is not for everyone and is as much mental as physical. If testing yourself on one machine for an entire class is appealing to you, you got this. If not, then:
Option 2: I’ve got a version of our old “Rebuild” programming (Functional Bodybuilding) you can do while others are rowing. This is written out below the row option.
You get to choose your adventure today. Have fun!
Warm-up (NTE 10’)
EMOM 8’
Min. 1, 5: 40” of jogging, biking or rowing (try to increase effort each set)
Min. 2, 6: 20 m of high knees + 20 m of butt kicks
Min. 3, 7: 6 bent over rows + 3-4 burpees
Min. 4, 8: rest
Option 1:
Strength/Skill
None
WOD
Row 10 km
Athlete Instructions
Goals
Super Fitness Robot time:
Men- 42:00 or less
Women- 50:00 or less
More Likely time:
Men- 50:00 or less
Women- 62:00 or less
(consider scaling if this seems unrealistic)
Other Equipment Conversions: Replace the 10000 m of rowing with 8000 m of running, 24000m on the Echo Bike
Movement Demos
Option 2:
Strength
3RFQ:
A1) Back Rack Split Squat x 8-10
A2) Renegade Row x 10
B1) Alternating DB Curl x 8-10/arm
B2) Cyclist Front Squat x 8-10
WOD
2-4-6-8-10-12...keep adding 2 reps per round
Alternating KB Gorilla Rows 70/53lbs
*5 Cal Bike between each round
rest 2mins
2-4-6-8-10-12...keep adding 2 reps per round
Dual KB Hang Squat Cleans 53/35
*5 Cal Row between each round
Cool Down
Quads
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.