Thursday, January 23
"It is not enough to say, 'We must not wage war.' It is necessary to love peace and sacrifice for it. We must concentrate not merely on the negative expulsion of war, but the positive affirmation of peace."
— Dr. Martin Luther King Jr.,
Warm-up
2-3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral lunge
20 seconds of forward lunge
2-3 inchworm
Shoulder rotations
10 sit-ups, hollow rocks or v-ups
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Clean & Jerk, 50/35 lbs
Box Jump, 30/24 in
Athlete Instructions
Rest 5 mins before the next part.
21-15-9 reps, for time of:
Bike Cals
Toes-to-bar (Hanging Knee Raise)
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.