Saturday, November 22
“My barn having burned down, I can now see the moon.”
― Mizuta Masahide
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 easy jogging, biking or rowing
20 seconds of lateral banded steps
8 air squats
8 box step-ups and step-downs, you choose the height
6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 band pull-aparts
6 scap pull-ups
6 kip swings
6 pull-ups, ring rows, or low-ring muscle-ups
6 barbell thrusters or 6 wall ball shots
WOD
For time:
Run, 400 m
20 Back Squats, 205/145 lbs
Run, 400 m
20 Strict Chin-ups
Run, 400 m
40 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Run, 400 m
20 Strict Chin-ups
Run, 400 m
60 Wall Balls, 20/14 lbs
Run, 400 m
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
25:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
35:00 or less
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling