Wednesday, November 19
“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.”
― Henry Ward Beecher
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, jogging or biking
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, ring rows, or low-ring muscle-ups
10 sit-ups or hollow rocks
Strength/Skill
4 rounds for quality of:
12 Ring Rows
R Side Plank, 40 secs
4 Shuttle Runs, 50 m
L Side Plank, 40 secs
WOD
3 rounds for time of:
Farmer Carry, 50/35 lbs, 50 m
Row, 500 m
Athlete Instructions
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower,
Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike
Goals
Super Fitness Robot time / rounds:
8:45 or less (Men); 10:00 or less (Women)
More Likely time / rounds: (consider scaling if this seems unrealistic)
11:45 or less (Men); 14:00 or less (Women)
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.