Tuesday, April 22

“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?”

Caroline Myss

Warm-up

Not for time:

3 minutes of easy jogging, biking or rowing

30 seconds of jumping jacks or single-unders

5 inchworm push-ups (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

(Before WOD)

Tabata Box Jump, 24/20 in

The Tabata interval is 2 mins of work followed by 2 mins of rest for 3 intervals.

Tabata score is the total reps performed in all of the intervals.

Movement Demos

(After WOD)

Single Arm Dumbbell Row 24-24-24-24

Athlete Instructions

3-4 sets of 8-12 reps per arm.

Movement Demos

WOD

30 Pull-ups (or 10 Bar Muscle-Ups)

-- then --

5 rounds of:

50 Jump Ropes

10 Burpees

-- then --

30 Pull-ups

Cool Down

Calves & Foam Rolling

Pec stretch, laying on side.

1-2 minutes per side.

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Wednesday, April 23

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Monday, April 21