Saturday, Feburary 15
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
8 squats (squat therapy style) (see video below)
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
5 knee push-ups
10 seconds of ring dip top position hold
10 seconds of ring dip bottom position hold
WOD
Individual Version:
3 rounds for time of:
Run, 400 m,
then 3 cycles of:
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Athlete Instructions
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
16:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
25:00
Movement Demos
Partner Version:
AMRAP 30
Run, 400 m (any split)
Then, 3 cycles of (alternating movements):
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Alternating movements
For example, Athlete A does muscle-ups or pull-ups, then B does Dips, then A does Air Squats. On the next time through, B would have pull-ups and squats, A would have dips.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.