Sunday, October 19
Pride makes us artificial and humility makes us real.
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of jogging, biking, or rowing
8 hip & back extensions
20 seconds of lateral banded steps
10 squats (squat therapy style, see video below)
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
Strength/Skill
3 RFQ, Superset:
Behind The Neck Snatch Grip Strict Press x12
Barbell Good Morning x 12
Rest 2 mins between sets.
Movement Demos
WOD
5 rounds for time:
2 rounds of Cindy
15 Power Snatches, 75/55 lbs
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
22:00
Movement Demos