Saturday, August 17
“So many books, so little time.”
― Frank Zappa
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
10 m high knees
10 m butt kicks
20 seconds of banded steps forward and backward
10 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
100 m run
(NTE 10:00)
WOD
For quality:
Run, 1200 m
60 Dumbbell Squats, 50/35 lbs
12 Rope Climb, 15 ft or 60 Pull-Ups
Dumbbell Farmer Carry, 50/35 lbs, 600 m
Run, 1200 m
Athlete Instructions
Other Equipment Conversions: Replace each 1200m of running with 3600m on the Echo Bike, Assault Echo bike, 1500m on the Concept 2 rower.
Individual: As written
Partner: Any split (AMRAP 40)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.