Wednesday, June 4
“Politics is the art of looking for trouble, finding it everywhere, diagnosing it incorrectly, and applying the wrong remedies.”
—Groucho Marx
Warm-up
3 Rounds, not for time, of:
1 minute of easy rowing, biking or jogging (try to increase the pace each round)
20 seconds of banded steps forward and backward
8 hip & back extensions
8 air squats (squat therapy style - see video below)
8 box step-ups and step-downs (you choose the height of the box)
8 glute bridges, empty barbell
8 deadlifts, empty barbell
Strength/Skill
(After WOD)
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
For quality:
Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Movement Demos
WOD
“Christine”
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men- 10:37 or less
Women- 12:04 or less (data from btwb)
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 13:30 or less
Women- 15:00 or less (data from btwb)
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Glute Stretch
Hold 1-2 minutes per side.