Monday, November 24
“As much as talent counts, effort counts twice.”
― Angela Duckworth
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 jumping jacks or jump rope
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 hanging knee raises or sit-ups
5 shoulder presses
Strength/Skill
3 RFQ
Russian Twist x 25-30
DB Push Press x 12
WOD
5 rounds for max reps of:
10 Shoulder Press, pick load
10 Knees-to-elbows
50 Double Unders
max rep Shuttle Runs, 10 m, 1 min
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
10m Shuttle Runs- 16 or more per minute (160m)
More Likely time / rounds: (consider scaling if this seems unrealistic)
10m Shuttle Runs- 10 or more per minute (100m)
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes