Tuesday, March 11
Science is magic that works.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
3-4 minutes of jogging, biking or rowing
-then-
3 rounds, not for time, of:
10 m high knees
10 m butt Kicks
8 steps, walking lunges
8 lateral lunges (3 per side)
Strength/Skill
(Before WOD - Superset)
Single Leg Broad Jumps 3x20
Athlete Instructions
2-3 sets, 8-10 reps per leg.
Turkish Get-up 14-14-14
Athlete Instructions
3-7 reps/arm.
Movement Demos
WOD
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
3:00 or less per 800m
More Likely time / rounds: (consider scaling if this seems unrealistic)
4:30 or less per 800m
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.