Friday, February 21
He will win who knows when to fight and when not to fight.
Updates:
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Note: This is our last day of Zen Planner! You’ll RSVP for tomorrow’s class, and all Pisgah classes moving forward, with Push Press.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
20 seconds of banded marching
6 squats (squat therapy style) (see video below)
6 steps of 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
5 front squats (3 seconds descent phase, 3 seconds pause in the bottom position)
30 seconds of rest - if needed
Strength/Skill
(After WOD)
5 rounds for quality (or until class time ends) of:
12 Dumbbell Tricep Kickbacks, pick load
12 Dumbbell Zottman Curls, pick load
Athlete Instructions
3-5 sets - 8-12 reps/movement.
Note: choose a weight that allows you to go unbroken.
Movement Demos
WOD
4 rounds for quality of:
Row, 750 m
25 V-ups
10 Shoulder Press, pick load
Athlete Instructions
Shoulder Press- 50-60% 1RM
Other Equipment Conversions: Replace each 750 m of rowing with 600m of running, 1800m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
This workout should be completed not for time.
If going for time; Men- 22:00 or less / Women- 24:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
This workout should be completed not for time.
If going for time; Men- 28:00 / Women- 30:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.