Friday, August 29

“A cold in the head causes less suffering than an idea.”

Jules Renard

Warm-up (NTE 10’)

2 Rounds, not for time, of:

2 minutes of jogging, biking or rowing

10 steps of walking lunges

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, ring rows, or low-ring muscle-ups

Strength/Skill

After WOD, if time:

8 mins of:

Turkish Get-up, pick load

Athlete Instructions

Switch arms as needed.

Movement Demos

• Turkish Get-Ups

WOD

5 rounds for quality of:

Air Bike, 1000 m

10 L/10 R Dumbbell Box Step-ups, pick load, pick height

5 Weighted Strict Pull-ups, pick load

10 L/10 R Single Arm Dumbbell Push Press, pick load

5 Weighted Strict Pull-ups, pick load

Athlete Instructions

Other Equipment Conversions: Replace each 1000m of biking with 400m of running, 500m on the Concept 2 rower.

Movement Demos

• Dumbbell Box Step-ups

• 1 Dumbbell Box Step-ups. Variations on how to hold it

• 1 Kettlebell Front Rack Step-ups

• Weighted Strict Pull-up

• Single Arm Dumbbell Push Press

• Single Arm Kettlebell Push Press

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Wall Shoulder Stretch

Hold 1-2 minutes.

• Kneeling Lay Back

• Wall Shoulder Stretch