Wednesday, March 5
There is nothing in a caterpillar that tells you it's going to be a butterfly.
Warm-up
3 Rounds, not for time, of:
1 min of rowing, biking, or jogging (increase pace each round)
5 hip & back extensions
10 m of high knees
10 m of butt kicks
5 inchworm push-ups or walking push-ups
10 glute bridges, empty barbell
Strength/Skill
(Before WOD)
For quality:
25 Box Jumps, pick height
Athlete Instructions
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
(After WOD)
3 rounds for quality of:
Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
WOD
Row 5 km
Scaled 3km (or 30:00 cap)
Ideally, this is an all out effort for time (or not, can opt to just finish!)
Athlete Instructions
Other Equipment Conversions: Replace 5000m of rowing with 5000 m of running, 12000 m on the Echo Bike
Goals
Super Fitness Robot time / rounds:
22:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc