Wednesday, November 12
"Kind words can be short and easy to speak, but their echoes are truly endless." - Mother Teresa
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2-3 Rounds, not for time, of:
5-7 hip & back extensions
3-5 deadlifts
3-5 hang muscle cleans
3-5 hang power cleans, 2 secs pause in the receiving position
3-5 shoulder presses
3-5 push presses
3-5 push jerks, 2 secs pause in the receiving position
Strength/Skill
After WOD, Superset:
3 RFQ:
Arnold Press x 12
Deficit Deadlift x 12 (light!)
Plank Hold x 1:00
WOD
“DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
Men- 9:14 or less
Women- 8:25 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
14:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.