Saturday, January 11
The most inspiring thing you can do is to live so fully in alignment with your goals that others stop to wonder why they’ve been settling for less.
Ryan Fisch
Warm-up
2 rounds, not for time, of:
2:00 cardio
10 Samson lunge
20 seconds of jumping jacks or single-unders
10 air squats
10 side lunges (5 each leg)
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
-
WOD
AMRAP 30:
Run, 400 m
15 Pull-ups (or 1 rope climb/ legless rope climb)
10 L Kickstand Squats (or pistols), pick load
100 Jump Ropes (doubles or singles)
10 R Kickstand Squats (or pistols), pick load
10 Pull-ups (or 1 rope climb/ legless rope climb)
Partner Version:
AMRAP 30
Run, 400 m (together)
20 Pull-ups (any split - or 1 rope climb each)
20 L Kickstand Squats, pick load (or pistols - any split)
200 Jump Ropes (doubles or singles - any split)
20 R Kickstand Squats, pick load (or pistols - any split)
20 Pull-ups (any split - or 1 rope climb each)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.