Wednesday, January 22
"Hate is too great a burden to bear. I have decided to love."
— Dr. Martin Luther King Jr.,
Warm-up
2 rounds, not for time of:
2 mins of running, biking, or rowing
6-8 hip & back extensions
1x Snatch warm-up with pvc + empty bar, 45/35 lbs
Strength/Skill
(After WOD)
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 yard (4x 50 yd)
Athlete Instructions
Goals
Super Fitness Robot time:
Men- 4:21 or less
Women- 4:59 or less
More Likely time:
Men- 6:30
Women- 7:15
(consider scaling if this seems unrealistic)
Other Equipment Options
Replace each 200 m of running with 600 m on the Rogue Echo Bike, Assault Bike, 250 m on the Concept 2 Rower
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side