Tuesday, June 3
“Fail fast. Fail often… The most talented people in the world have bad ideas. That’s a good thing to learn.”
—Rashida Jones
Warm-up
2 rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
50 jumping jacks or single-unders
10 hollow rocks or V-ups or GHD sit-ups
Strength/Skill
(After WOD)
Each for time:
Run: 3x 200 m
Rest 2 mins between efforts.
For quality:
Sandbag/Dball Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
3-5 mins
Movement Demos
WOD
Complete as many rounds as possible in 15 mins of:
Air Bike, 600 m
60 Jump Ropes
30 Sit-ups
20 Push Press, 75/55 lbs
Athlete Instructions
Jump Rope- any style.
Goals
Super Fitness Robot time / rounds:
4 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
3 Rounds or more
Other Equipment Conversions: Replace each 600m of biking with 200m of running, 250m on the Concept 2 rower, the Concept 2 Ski Erg, or 500m on the Concept 2 Bike Erg. If using an air runner, reduce the distance by 25%.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.