Tuesday, January 21
"Love is the greatest force in the universe. It is the heartbeat of the moral cosmos. He who loves is a participant in the being of God."
— Dr. Martin Luther King Jr.,
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of forward lunge
10 air squats
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 wall ball shots or 10 barbell thrusters (for both options, choose a lightweight)
Strength/Skill
Skill: Rope Clamp/Legless Work
(After WOD)
Dumbbell Skull Crusher 12-12-12
Movement Demos
WOD
40 Wall Balls, pick load, pick height
20 Pull-ups or 4 rope climbs
30 Wall Balls, pick load, pick height
15 Pull-ups or 3 rope climbs
20 Wall Balls, pick load, pick height
10 Pull-ups or 2 rope climbs
10 Wall Balls, pick load, pick height
5 Pull-ups or 1 rope climb
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.