Wednesday, January 29
Ah, but a man's reach should exceed his grasp, Or what's a heaven for?
Warm-up
3 rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 kettlebell russian swings, light weight recommended
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength/Skill
5 rounds for quality of:
12 Upright Rows, pick load
12 Snatch Grip Behind-the-Neck Shoulder Press, pick load
Movement Demos
And:
Anytime during the strength, accumulate 3:00 of Pull-Up Bar Hang
WOD
Death By Air Bike Calorie
With a continuously running clock perform:
1 Air Bike Calorie in the first 1 min
2 Air Bike Calories in the second 1 min
3 Air Bike Calories in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.