Saturday, November 15
"Kindness can become its own motive. We are made kind by being kind." - Eric Hoffer
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of jumping jacks or jump rope
8 box step-ups and step-downs, you choose the height
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
5 knee push-ups or jumping ring dips
Strength/Skill
7 rounds for max reps of:
3 Weighted Strict Pull-ups, pick load
max rep Strict Dips
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Strict Dips- 12 reps or more per set
More Likely time / rounds: (consider scaling if this seems unrealistic)
Strict Dips- 8 reps or more per set
Movement Demos
WOD
3 rounds for time of:
25 Kettlebell Swings, 53/35 lbs
20 Hollow Rocks
15 Box Jumps, 24/20 in
Athlete Instructions
Super Fitness Robot time / rounds:
7:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:30 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling