WOD - Class Programming
Tuesday, February 18
I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able. All previous membership rates are being carried over.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad.
10-class punch cards have carried over and are not affected by the switch.
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!
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
3 rounds, not for time of:
20 secs of banded steps forward and backward
10-15 m high knees
10-15 m butt kicks
10 lateral lunges (5 per leg, alternating)
100 m run (increase speed each round)
1 min of rest
Strength/Skill
(After WOD, if time, 3 RFQ or until class ends)
Side Plank L Accumulate 1:00
Side Plank R Accumulate 1:00
Farmer Carry, 100ft (or to failure)
WOD
Each for time:
Run: 3x 1 mi
Rest as needed between efforts.
Sub: Row 2000m, Bike 4800m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, February 17
Life isn't about finding yourself. Life is about creating yourself.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad. This code is unique to you and should not be shared with anyone else. Having 24/7 Open Gym is a great resource, but it works because we have people in the space that know the space, our community, and take care of our building and equipment. If a non-member wants to use the space, please have them reach out and we’d love to get them going through our normal channels. Thanks!
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Also, on Saturday, for Community WOD, we’ll be participating in the Big Fish Foundation Community Challenge. Ben will be leading the class on Saturday and can talk more about Big Fish and the event. For Pisgah members, it will run just a normal Saturday partner workout, just longer. We’re inviting our friends from Summit to come and do a combined class, as this Friday is their last day sharing the space at Pisgah. Obviously, that workout is scalable and approachable for athletes of all levels and abilities. Bring it!
I’m working on moving our website over to www.crossfitpisgahavl.com. We have that site and our old site (pisgahfitness.com) both going now, so you may want to go ahead and start using the new address. I’ll drop the old one as soon as I can figure out how! Please note the “avl” at the end of the web address (long story!).
As we move to a new system, it’s a great opportunity to review your sliding scale needs. We’re honored and grateful to be able to offer this to so many of our members. If your financial situation has changed since you first joined, or you are finding more value or use out of Pisgah, consider increasing your monthly rate. If your income has decreased, let us know and we can make the adjustment for you.
That’s it for now. Have a great week!
Warm-up
3 rounds, not for time, of:
1 min of easy jogging, biking, or rowing
6 hip & back extensions
30-45 secs of foam rolling your back
10 air squats
10 steps of walking lunges
10 stiff-legged deadlifts, empty/light bar
10 glute bridges, empty/light bar
Strength/Skill
Take 20 min to find a Deadlift 1RM
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, Feburary 15
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
8 squats (squat therapy style) (see video below)
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 knee push-ups
10 seconds of ring dip top position hold
10 seconds of ring dip bottom position hold
WOD
Individual Version:
3 rounds for time of:
Run, 400 m,
then 3 cycles of:
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Athlete Instructions
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
16:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
25:00
Movement Demos
Partner Version:
AMRAP 30
Run, 400 m (any split)
Then, 3 cycles of (alternating movements):
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Alternating movements
For example, Athlete A does muscle-ups or pull-ups, then B does Dips, then A does Air Squats. On the next time through, B would have pull-ups and squats, A would have dips.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Friday, February 14
Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of lateral banded steps
10 hip & back extensions
1 x snatch warm-up with empty bar (45/35)
Strength/Skill (NTE 20 min)
4 RFQ:
Single Leg Dumbbell Deadlift x12
L-Sit: Accumulate :40
Broad Jump x 5
Movement Demos
WOD
1 Squat Snatch, pick load
Every 1 min for 20 mins.
Goals
Super Fitness Robot load:
Hitting a heavy single at 90% 1RM or higher
More Likely load:
Hitting a heavy single at 80% 1RM or higher
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, February 13
We do not remember days, we remember moments.
Warm-up
2:00 cardio
Hip swings
Ankle and wrist work
Push/Pull
PVC + Overhead
Strength/Skill
Single Arm Dumbbell Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
For quality:
Candlestick Conditioning, 10 mins
Athlete Instructions
Work whichever step(s) in the progression is appropriate for you.
Movement Demos
WOD
3 rounds for time of:
100 Double Under (sub single unders or 20 Air Bike Cals)
20 Burpees
Cool Down
Lower body banded
Wednesday, February 12
Let the past be content with itself, for man needs forgetfulness as well as memory.
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of jumping jacks or single-unders
6 box step-ups and step-downs
6 kettlebell russian swings, light load recommended
6 barbell push-presses, empty barbell
Strength/Skill
(Before WOD)
Double Unders: 4 x 1 min / 1 min (sub single unders or Assault Bike cals)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
(After WOD)
Standing Dumbbell Arnold Press
12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
21-15-9 reps, for time of:
Push Press, 95/65 lbs
Box Jump, 24/20 in
Russian Kettlebell Swing, 53/35 lbs
Cool Down
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, February 11
To the mind that is still, the whole universe surrenders.
Warm-up
2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
6-8 hip & back extensions
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
5 front squats, empty bar (3 secs up, 3 secs down)
5 inchworm push-ups (feel free to do burpees from round 2)
Strength/Skill
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barbell Bent Over Row
12-12-12-12
WOD
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Bar
Front Squat, 135/95 lbs
Chest-to-bar Pull-up (Pull-Up)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, February 10
If you do not change direction, you may end up where you are heading.
Warm-up
AMRAP 9’, easy pace
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lunge steps (forward/side)
8 Kettlebell russian swings, light load
6 Kettlebell bent over rows, L-arm (light load)
6 Kettlebell bent over rows, R-arm (light load)
20-30 seconds of rest
Strength/Skill
4 RFQ:
15-20 GHD Sit-Ups (25 Med Ball Sit-Ups)
6-8 Turkish Get-Ups (3-4/Arm/Round)
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Frog Stretch
Hold 1-2 minutes.
Saturday, February 8
Failure comes only when we forget our ideals and objectives and principles.
WOD 1:
AMRAP 10
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Row 500m
20 SA DB Thrusters (10R/10L)
Wait 5 min, then:
WOD 2:
AMRAP 15
2 rounds of Cindy
15 Power Snatches, 75/55 lbs (or alternating KB Snatch)
1 round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air Squats
Friday, February 7
Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
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 hollow rocks (round 1), 5 strict hanging knee raises (round 2)
Strength/Skill
DB/KB Reverse Lunge
20-20-20 (10/each leg)
WOD
For quality:
Run/Bike/Row (athlete’s choice), 10 mins
75 Hollow Rocks
50 Dips
25 Strict Toes-to-bars (Kipping Toe-To-Bar or Knee Raises)
15 High Box Jumps, pick height
Divide up the work in any manner you wish.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Thursday, February 6
Art enables us to find ourselves and lose ourselves at the same time.
Warm-up
:45/:15 x2
Scorpion
Scarecrow
Med ball cleans
Med ball thrusters
Inchworm
Jerk Skill/ Warm-Up
Strength/Skill
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full cleans, aka, squat cleans.
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM
More Likely time / rounds:
50% or higher of 1RM
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
14 Ring Rows
Front Rack Carry, pick load, 100 m
12 Ring Rows
Front Rack Carry, pick load, 100 m
10 Ring Rows
Front Rack Carry, pick load, 100 m
8 Ring Rows
Front Rack Carry, pick load, 100 m
6 Ring Rows
Front Rack Carry, pick load, 100 m
Athlete Instructions
Note: try to make the ring rows challenging (i.e. inclination and/or time under tension). For the front rack carry, choose a load that allows you to complete the 100m in no more than 3 sets.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, February 5
The whole idea of compassion is based on a keen awareness of the interdependence of all these living beings, which are all part of one another, and all involved in one another.
Warm-up
3-5 minutes of running, biking or rowing
–then–
2 rounds, not for time, of:
6-8 hip & back extensions
15 m of high knees
10 steps of walking lunges
15 m of butt kicks
20 seconds of lateral banded steps
10 squats
10 glute bridges (empty/light barbell)
Strength/Skill
Bench Press
8-8-8-8-8
WOD
For time:
20 Back Squats, 185/135 lbs
Run, 2 mi
20 Back Squats, 185/135 lbs
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, February 4
Perhaps I am stronger than I think.
Warm-up
3 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
10 m bear crawl
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 1 half length rope climb
10 Abmat sit-ups
30 seconds of biking or jogging or rowing (try to increase pace every 10 seconds)
60 seconds of rest
Strength/Skill
(Before WOD)
As many reps as possible in 2 mins of:
Sit-ups
Skill Work:
Rope Clamps/Climbing
WOD
3 rounds, each round for time, of:
1 Rope Climb, 15 ft (or 9 Pull-Ups)
Side Plank, L 30 secs
1 Rope Climb, 15 ft
Side Plank, R 30 secs
1 Rope Climb, 15 ft
Plank Hold, 1 min
Air Bike, 1200 m
Rest 1:1 between each round.
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
5:00 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
8:15 per interval
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, February 3
Pride makes us artificial and humility makes us real.
Updates:
We’ve had BIG Monday night 5:30pm classes since the new year. This is GREAT. We have a practice of capping our weekday classes at 14 to ensure athlete safety and quality of coaching at Pisgah. We plan to open up the 4:30 pm slot on Mondays to give athletes another option. We are wrapping up our time hosting our friends at Summit this month, who currently hold the 4:30 slot. If you’d like to come on Monday afternoon and see our 5:30pm is full, please just plan on coming and we will adjust our programming for the next couple weeks until we open the 4;30pm.
We’ve been honored to host Summit CrossFit these last months. They have had some construction delays at their new space, but those are nearing completion. Their last day at Pisgah, regardless of future construction developments, will be Friday, February 21. Thanks to all of you for supporting this effort since Helene!
The 21st will also be our last day on Zen Planner. We’re changing software systems to Push Press and are almost done moving our info onto that platform. You should see an email from them soon!
Warm-up
2-3x of:
1 minute of rowing, biking or jogging
5 squat jump
5 good morning
5 PVC pass-throughs (feel free to use a light band if this treats your shoulders better)
5 inchworm push-ups
5 DB Front Squat
5 DB Shoulder Press
Strength/Skill
(Before WOD)
Deadlift 2-2-2
Heavy!
Rest as needed between sets.
(After WOD)
3 rounds for max reps of:
12 L/12 R Single Arm Dumbbell Shoulder Press, pick load
max rep Push-ups
Athlete Instructions
Movement Demos
Note: the shoulder press will be light weight after the WOD. Emphasis on tempo and control. Push-ups aren’t QUITE to failure. Stop when you have a couple reps left in the tank.
WOD
10-8-6-4-2 reps, for time of:
Dumbbell Clean & Jerk, pick load
Burpee
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, February 1
In too much of the West, everyone wants the guarantee of safety, and never having to make any decisions.
WOD
Individual:
4 rounds, each round for time, of:
15 Strict Pull-ups (DB/KB Bent Over Rows)
20 Weighted Walking Lunges, pick load
30/20 Row Cal (30 Bike Calories or 300m Run)
Rest 1:1 between each round.
Goals
Super Fitness Robot time / rounds:
3:45 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
6:00 per interval
Partner Version:
8 rounds
Any split
No rest between rounds
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Friday, January 31
I'm not afraid to look like an idiot.
Warm-up
2 mins of rowing, biking, or jogging
2x of:
10 hip & back extensions
20 seconds of banded marching
1x Snatch Warm-Up
Strength/Skill
Power Snatch 5-5-5-3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals:
Starting at 65-70% 1RM and increasing the load.
Movement Demos
WOD
For Quality:
8 mins of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, January 30
We must let go of the life we have planned, so as to accept the one that is waiting for us.
Warm-up
:45/:15 of:
Med ball rotation slam
Med ball front squat
Med ball push press
Med ball snow angels
Strength/Skill
3 RFQ
L-Sit - Accumulate :45
Dball Bear Hug x 1:30
Kneeling KB Keg LIft x 10R/10L
Movement Demos
WOD
For time:
5 Deadlifts, pick a heavy load
10 Handstand Push-up (DB Push Press)
4 Deadlifts
10 Handstand Push-Up
3 Deadlifts
10 Handstand Push-Up
2 Deadlifts
10 Handstand Push-Up
1 Deadlift
10 Handstand Push-Up
Cool Down
Banded Shoulder Work
Foam Roll low back
Wednesday, January 29
Ah, but a man's reach should exceed his grasp, Or what's a heaven for?
Warm-up
3 rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 kettlebell russian swings, light weight recommended
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength/Skill
5 rounds for quality of:
12 Upright Rows, pick load
12 Snatch Grip Behind-the-Neck Shoulder Press, pick load
Movement Demos
And:
Anytime during the strength, accumulate 3:00 of Pull-Up Bar Hang
WOD
Death By Air Bike Calorie
With a continuously running clock perform:
1 Air Bike Calorie in the first 1 min
2 Air Bike Calories in the second 1 min
3 Air Bike Calories in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Tuesday, January 28
You don't look out there for God, something in the sky, you look in you.
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
3 rounds, not for time, of:
5-7 hip & back extensions
5 glute bridges
5 stiff legged deadlifts, empty barbell
5 strict presses (preferably, with a pair of dumbbells - lighter than the workout load)
5 push presses (preferably, with a pair of dumbbells - lighter than the workout load)
Strength/Skill
Barbell Good Morning
15-15-15
(After WOD)
Tabata Box Jump
3x 2:00/2:00
Score is total reps
WOD
3 rounds for time of:
100 Jump Ropes
15 Push Press, pick load
10 Dead-Stop Deadlifts, pick load
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Monday, January 27
"People fail to get along because they fear each other; they fear each other because they don't know each other; they don't know each other because they have not communicated with each other."
— Dr. Martin Luther King Jr.,
Updates:
Starting next Monday, we’ll officially return to CrossFit affiliation status. As many of you know, we started back in 2012 as CrossFit Pisgah. We unaffiliated a few years back (as did many other affiliates) due to disturbing statements made by CF’s former CEO, but kept the CrossFit programming ideology and functional fitness focus. CF made a leadership change in 2022, and I’ve been impressed with the company’s adjusted direction, new programs, and focus on education and health while still staying focused on community, quality coaching, and supporting affiliates. So, we’ll be CrossFit Pisgah again, starting next week.
What will this mean to you? Nothing, really. Our classes and schedule and rates and day-to-day operations will be identical. We’ll change our web address, instagram handle, logo, and put our old sign back up on the front of the building. We’ll be back in the global CrossFit network, so it may mean some new members and drop-ins in the classes that come to us because of our official affiliate status.
Also next Monday, we’ll be shifting some coaching assignments with our noon classes.
Coach Scott will be moving from coach to Pisgah Open Gym membership to allow more time to focus on his commercial real estate work. Scott has been with Pisgah for many years, is a former affiliate owner, and an incredible resource in our community. Thank you, Scott, for being such an amazing coach and friend. We’re excited you’ll still be at Pisgah as a member.
Coach Meg has a new job that will see her schedule shift some. While she will be stepping away from Friday noons, we’re hoping to get her back coaching in a slot that works with her new schedule after she’s comfortable and situated in her new job. Thanks, Meg!
We’re so excited to welcome Coach Kelly Ashton to our team. We’ve had a chance to get to know Kelly through hosting Summit CrossFit these last months, as Kelly also coaches there. Kelly’s an experienced coach who holds a CF Level 2 certificate, and pairs her excellent content knowledge with a positive and supportive demeanor that is a great fit for our community. Many of you already got to take a Kelly class last Saturday when she led our Community WOD. Welcome, Kelly, we’re honored to have you with us. Kelly will be leading the 12pm classes on Mon/Wed/Fri starting Feb. 3.
Coach Dana will continue to be in classes, supporting coaches and members. Dana’s CrossFit cert has lapsed so we’re not allowed to have him officially lead classes (for insurance and licensing agreement reasons), but he will still be a presence, supporting Kelly and throwing down on class WODs with our crew! Dana exemplifies everything good about Pisgah and our family, so we’re excited to have him with us as we move forward.
Lastly, I’m going to start transitioning us into a new member management software system. We’ll be moving from Zen Planner to Push Press. This will save us some money and offer a system that’s hopefully less clunky, more intuitive, and user-friendly. This will be a minor inconvenience for you in that you’ll need to download and learn a new app, maybe re-enter payment info, sign a new waiver, but we’re not there yet. Just a heads-up that this will be coming down the pike, probably in the next couple weeks. More to come.
Have a great week!
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking, or jogging
20 seconds of banded steps forward and backward
6-8 hollow rocks or Abmat sit-ups
6-8 steps of lunges
6-8 air squats
6-8 shoulder pass throughs, pvc pipe (use a light band if it treats your shoulders better)
6-8 band pull-aparts
6-8 scap pull-ups
6-8 kip swings
6-8 pull-ups or ring rows
6-8 inchworm push-ups
Strength/Skill
(After WOD)
Dumbbell Chest Fly 12-12-12-12
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Athlete Instructions
For time, or not.
Do this as a chipper (complete all pull-ups before moving to push-ups, and so on)
If you need to make this more manageable, break these reps up as needed (for example, 10 rounds of 10 each)
Intermediate: 75 of each
Scaled: 50 of each
Goals
Super Fitness Robot time / rounds:
18:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
28:00
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.