Saturday, March 1

Experience is the teacher of all things.

Julius Caesar

Warm-up

2-3 sets, not for time, of:

1 minute of jogging, biking or rowing

30 seconds of jumping jacks

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 ring rows, pull-ups, or low-ring muscle-ups

10 steps of lunges

10 push-ups or knee push-ups

10 sit-ups

10 good mornings, empty bar

5 shoulder press, empty bar

Strength/Skill

-

WOD

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees-to-elbows (Sub: Knee Raises or V-Vups)

50 Push Press, 45/35 lbs

50 Back Extensions (Sub: Good Mornings 45/35)

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

28:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

40:00

Movement Demos

• Box Jump

• Kettlebell Swing

• Walking Lunge

• Knees-to-elbow

• Push Press

• Hip Extension

• Wall Ball

• Burpee

• Double Under

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Chest & Pec, hands behind

Hold 1-2 minutes.

• Kneeling Lay Back

• Chest & Pec, hands behind