Tuesday, February 4
Perhaps I am stronger than I think.
Warm-up
3 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
10 m bear crawl
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 1 half length rope climb
10 Abmat sit-ups
30 seconds of biking or jogging or rowing (try to increase pace every 10 seconds)
60 seconds of rest
Strength/Skill
(Before WOD)
As many reps as possible in 2 mins of:
Sit-ups
Skill Work:
Rope Clamps/Climbing
WOD
3 rounds, each round for time, of:
1 Rope Climb, 15 ft (or 9 Pull-Ups)
Side Plank, L 30 secs
1 Rope Climb, 15 ft
Side Plank, R 30 secs
1 Rope Climb, 15 ft
Plank Hold, 1 min
Air Bike, 1200 m
Rest 1:1 between each round.
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
5:00 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
8:15 per interval
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.