Friday, October 31
“Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything.”
― Thich Nhat Hanh
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
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 1 half height rope climb
10 sit-ups or hollow rocks
Strength/Skill
After WOD, if time
Renegade Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4x 8-12 reps/side
Movement Demos
WOD
Complete as many rounds as possible in 30 mins of:
1 Rope Climb, 15 ft (3 Rope Lowers)
Run, 200 m
Suitcase Carry, pick load, 50 m (3 Floor and/or Parking Lot Lengths)
Run, 200 m
L-Sit Hold, 10 secs
Athlete Instructions
Suitcase Carry- 25 m/side
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
10 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
7 Rounds or more
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling