Thursday, August 14

“The greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.”

—Martha Washington

Strength/Skill

3 RFQ, Superset:

Hang Power Clean x 8

Side Plank x :45R/:45L

WOD

For time:

3 rounds of:

Run, 400 m

21 Russian Kettlebell Swings, 70/53 lbs

12 Knees-to-elbows

-- then --

Rest 3 mins

-- then --

3 rounds of:

Suitcase Carry, 70/53 lbs, L Building Lap/R Building Lap

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: 

Part A - 10:00 or less

Part B - 3:15 or less

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

Part A - 15:00 or less

Part B - 6:00 or less

Movement Demos

• Russian Kettlebell Swings

• Knees-to-elbows

• Suitcase Carry

Cool Down

Cobra Stretch - abs

1-2 minutes

Chest & Pec, hands behind

Hold 1-2 minutes.

• Cobra Stretch - abs

• Chest & Pec, hands behind