Sunday, August 17
“True terror is to wake up one morning and discover that your high school class is running the country.”
—Kurt Vonnegut
Warm-up (NTE 10’)
2 Rounds, at a comfortable pace, of:
5 lunges, 2 seconds pause in the bottom position of the lunge
5 down-ups (feel free to do burpees instead)
10/8 calories Air bike, slowly increase the effort (or row or 100m run)
60 seconds rest
Strength/Skill
4 RFQ:
20 Hollow Rocks
.
WOD
3 rounds for max reps of:
20 Goblet Lunge (53/35)
15 Burpees
max rep Air Bike Calories, 20 secs
Rest 4 mins between rounds
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Burpees - 55 seconds or less per effort
Air Bike calories - 15 or more for men; 11 or more for women
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees - 1:20 or less per effort
Air Bike calories - 10 or more for men; 7 or more for women
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.