Tuesday, August 12

“To love means loving the unlovable. To forgive means pardoning the unpardonable. Faith means believing the unbelievable. Hope means hoping when everything seems hopeless.”

—Gilbert K. Chesterton

Warm-up (NTE 10’)

2 Rounds, not for time, of:

2 minutes of easy rowing, biking or jogging

20 seconds of jump rope or jumping jacks

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 or ring rows

Strength/Skill

Renegade Row 24-24-24-24

Athlete Instructions

x 8-12 reps/side

Movement Demos

• Renegade Row

WOD

For time:

1 Strict Pull-up

Jump Rope, 25 secs

2 Strict Pull-ups

Jump Rope, 25 secs

3 Strict Pull-ups

Jump Rope, 25 secs

4 Strict Pull-ups

Jump Rope, 25 secs

5 Strict Pull-ups

Jump Rope, 25 secs

6 Strict Pull-ups

Jump Rope, 25 secs

7 Strict Pull-ups

Jump Rope, 25 secs

8 Strict Pull-ups

Jump Rope, 25 secs

9 Strict Pull-ups

Jump Rope, 25 secs

10 Strict Pull-ups

Jump Rope, 25 secs

9 Strict Pull-ups

Jump Rope, 25 secs

8 Strict Pull-ups

Jump Rope, 25 secs

7 Strict Pull-ups

Jump Rope, 25 secs

6 Strict Pull-ups

Jump Rope, 25 secs

5 Strict Pull-ups

Jump Rope, 25 secs

4 Strict Pull-ups

Jump Rope, 25 secs

3 Strict Pull-ups

Jump Rope, 25 secs

2 Strict Pull-ups

Jump Rope, 25 secs

1 Strict Pull-up

Jump Rope, 25 secs

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

23:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

33:00 or less

Movement Demos

• Strict Pull-up

• Triple Unders

• Double Unders

• Single Unders

• Running Step Single Unders

Cool Down

Calves & Foam Rolling

Pec stretch, laying on side.

1-2 minutes per side.

• Calves & Foam Rolling

• Pec stretch, laying on side.