Tuesday, November 25
“We all have battles to fight. And it’s often in those battles that we are most alive: it’s on the frontlines of our lives that we earn wisdom, create joy, forge friendships, discover happiness, find love, and do purposeful work.”
― Eric Greitens, Resilience
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’)
Not for time:
3 minutes of rowing, biking or jogging (roughly 60% effort)
10 m high knees
10 m butt kicks
8 hip & back extensions
2 minutes of rowing, biking or jogging (roughly 70% effort)
10 m high knees
10 m butt kicks
8 hip & back extensions
1 minute of rowing, biking or jogging (roughly 80% effort)
10 m high knees
10 m butt kicks
8 hip & back extensions
Strength/Skill
After WOD:
For quality, Superset
4 RFQ
Tempo Dumbbell Deadlift x 12
Use the heaviest weight you can for each set.
Athlete Instructions
Tempo 10.1.10.1
Eccentric: 10 seconds
Pause in the bottom: 1 second
Concentric: 10 seconds
Pause at the top: 1 second
Movement Demos
Bar Hang x :45
Athlete Instructions
Accumulate 2-3 mins
Movement Demos
WOD
Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- completing the round of 20 or more
Women- completing the round of 15 or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- completing the round of 15 or more
Women- completing the round of 12 or more
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Glute Stretch
Hold 1-2 minutes per side.