Wednesday, February 26
Success is the sum of small efforts - repeated day in and day out.
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, rowing or biking
10 m high knees
10 m butt kicks
8 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
Strength/Skill
(After WOD, in the remaining time, if any)
4 rounds for quality of:
Chin Over Bar Hold, 30 secs
15 Ring Rows
:30 is very long for chin over bar
Use toe spot or band to support or hollow hold :30
Make the ring rows difficult. If you did ring rows in the WOD, sub rope lowers
WOD
7 rounds for time of:
Run, 400 m
Bike 1200m
Row 500m
1 Legless Rope Climb, 15 ft (Scale to 1 Rope Climb or 10 Pull-Ups)
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling