Thursday, May 29
“If you constantly think of illness, you eventually become ill; if you believe yourself to be beautiful, you become so.”
—Shakti Gawain
Warm-up
2x:
3 minutes of jogging, biking or rowing
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
5 burpees
Strength/Skill
-
WOD
3 rounds for time of:
Run, 600 m
50 AbMat Sit-ups
4 Rope Climbs, 15 ft or 20 Pull-Ups
30 Burpee Box Jump Overs, 24/20 in
Athlete Instructions
For time, or not.
Other Equipment Conversions: Replace each 600m of running with 1800m on the Echo Bike, 750m on the Concept 2 rower
45:00 cap
Goals
Super Fitness Robot time / rounds:
33:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
43:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.