Wednesday, October 23
Good judgment comes from experience, and a lot of that comes from bad judgment.
Warm-Up
2 minutes of jogging, biking or rowing
-then-
2 rounds, not for time, of:
20 seconds of lateral banded steps
:45 scorpion and :45 scarecrow
5-7 shoulder press, empty barbell
5-7 bent over rows, empty barbell
100 mt run, increase acceleration each time
60 seconds rest
Strength
10 minutes of:
Inversion skill work/practice
Handstand hold
Handstand descents
Wall Walks
Box HS Pushups
Handstand Pushups
Overhead Db/KB Holds
WOD
“Jerry”
For time:
Run, 1 mi (L on Riverside to roundabout and back. Be careful! There is debris on sidewalks here and there.)
Row, 2000 m
Run, 1 mi
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.
He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.
Athlete Instructions
For time, or not.
Other Equipment Conversions: Replace each 1 mile of running (or 2000m row) with 4800m on the Bike.
Goals
Super Fitness Robot time / rounds:
Men- 22:26 or less
Women- 25:27 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 26:37
Women- 30:27
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.