Sunday, August 3
“It is easier to build strong children than to repair broken men.”
—Frederick Douglass
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
6-8 hip & back extensions
10 air squats (squat therapy style) (see video below)
5-7 overhead squats, with 2 seconds pause in the bottom position of the squat
Strength/Skill
Sots Press 8-8-8-8
Scale to behind-the-neck snatch grip press or shoulder press
Movement Demos
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading.
Movement Demos
WOD
3 rounds for time of:
Bike, 1800m
15 Overhead Squats, 95/65 lbs
Athlete Instructions
For time, or not.
Other Equipment Conversions: 600m of running, 750m row
Goals
Super Fitness Robot time / rounds:
Men - 13:30 or less
Women - 16:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 21:00 or less
Women - 24:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.