Friday, October 10
I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.
Warm-up (NTE 10’)
3-4 Rounds, not for time, of:
1 minute of rowing, biking or jogging
6 box step-ups and step-downs, you choose the height
6 box jumps (same height you used for step-ups)
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
After WOD, 3 RFQ, superset:
Turkish Get-Ups x 1:00 (switch arms as needed)
Goblet Lunge x 15-20
Russian Twist x 20
WOD
5 rounds for time of:
10 Push Press, 65% 1RM
10 Pull-ups (if scaling, use a different variation than you may have used on Monday)
10 Box Jumps, pick height
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.