Friday, August 22
“Expecting the world to treat you fairly because you are a good person is a little like expecting the bull not to attack you because you are a vegetarian.”
—Dennis Wholey
Warm-up (NTE 10’)
4 RFQ:
1:00 cardio
10 Deadlift, empty bar
4 Inchworm
10 Samson or Side Lunge
Strength/Skill
4 RFQ, Superset:
Hollow Rocks x 20
Single Leg Dumbbell Deadlift x 12 R/ 12L
Athlete Instructions
8-12 reps
Movement Demos
WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs (Scale to 60% 1RM)
10 Burpees
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
4:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.