Sunday, August 24
“The best advice I ever received was, ‘Get the hell out of the street!’ This advice came from a stranger after I stepped off a sidewalk without looking and was nearly run over by a city bus.”
—Unknown, from a college application essay
Warm-up (NTE 10’)
2x
Post Run
20 Plank Shoulder Taps
Bear Crawl (1 length)
Pushups
Good Mornings
KB Deadlift
KB Shoulder Press
Strength/Skill
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls
Athlete Instructions
Note: inspired by Dan Bailey’s “Clang and Bang”. You choose the load and the thickness of the band. Find a load that would allow you to complete, when fresh, a set of 15 repetitions unbroken. Sets can be broken up as needed. If you don’t have a bench, do floor presses instead. Hammer curls can be performed seated or standing.
Movement Demos
WOD
AMRAP 12:
180 Jump Rope
30 Russian Kettlebell Swings, 70/53 lbs
10 Handstand Push-Up (Shoulder Press)
Cool Down