Sunday, June 22
“Everyone has a plan ’till they get punched in the mouth.”
—Mike Tyson
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of jumping jacks
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 rope lowers
Strength/Skill
-
WOD
5 rounds for quality of:
2 Rope Climbs, 15 ft (5 Rope Lowers)
4 Shuttle Runs, 50 m
3 lengths of gym (mural to chairs) or parking lot
Down/back/down
20 Weighted Box Step-ups, pick load, pick height
Jump Rope, 1 min
Athlete Instructions
You choose jump rope style.
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
If going for time- 22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
If going for time- 30:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.