Monday, October 28
“Other people’s opinion of you is none of your business.” - Dr. Nick @thefittestdoc
Warm-Up
3 mins of jogging, biking, or rowing
-- then --
7 min of Turkish get-ups.
Slow. Make sure and spend an equal amount of time on each side.
WOD
Lifting: Shoulder Press, Push Press, and Split Jerks
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
This is not for time. Rest as needed between sets.
Strength/Skill (After WOD)
Superset (not for time):
Dumbbell Skull Crusher 12-12-12
Athlete Instructions
3 sets of 8-12 reps.
Movement Demos
3 rounds for quality of:
Farmer Carry, pick load, 200 ft.
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side