Tuesday, August 5
“There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all human beings. You could be anyone if you put in the time. You will reach the top, and that’s that. I am not talented, I am obsessed.”
—Conor McGregor
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
10 sit-ups, hollow rocks or v-ups
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
Strength/Skill
(after WOD, if time)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Movement Demos
WOD
For time:
5 Rope Climbs, 15 ft (x3 rope lowers, x4 pull-ups)
50 Hollow Rocks
Air Bike, 2500 m
4 Rope Climbs, 15 ft
40 Hollow Rocks
Air Bike, 2000 m
3 Rope Climbs, 15 ft
30 Hollow Rocks
Air Bike, 1500 m
2 Rope Climbs, 15 ft
20 Hollow Rocks
Air Bike, 1000 m
1 Rope Climb, 15 ft
10 Hollow Rocks
Air Bike, 500 m
Athlete Instructions
For time, or not.
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.