Thursday, September 26
There are no strangers here; Only friends you haven't yet met.
2 minutes of easy biking, jogging or rowing (approximately 50% of your effort)
10 seconds of tuck hold position
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 or Ring Rows
10 Push-ups (or knee push-ups)
(NTE 10:00)
Strength/Skill
(After WOD, if time)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Movement Demos
Strict Chin-ups 4x12
Athlete Instructions
Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed).
3-4 sets of 8-12 reps (break up sets as needed).
Movement Demos
WOD
5 rounds for quality of:
Air Bike, 1200 m
10 Bench Press, pick load
1 Legless Rope Climb, 15 ft (Rope Climb using clamps, 3 Rope Lowers)
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
This workout should be completed not for time.
Approx time: 28:00-30:00
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.