WOD - Class Programming
Tuesday, August 19
“Use what you have and be content where you are.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1 minute of jogging, biking or rowing
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 half height rope climb (3 reps)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
Single Arm Dumbbell Shoulder Press 24-24-24
Athlete Instructions
8-12 reps per arm
Movement Demos
WOD
5 rounds for time of:
1 Legless Rope Climb, 15 ft (2 Rope Climbs or 12 Pull-Ups)
9 Power Clean & Jerks, 115/75 lbs
Athlete Instructions
Yep, that’s 45 (!!) clean and jerks. Stay with a weight you can cycle and do this many complex movements safely and with good movement patterns.
Legs may be used on descent.
Goals
Super Fitness Robot time / rounds:
9:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
16:30
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 18
“If you want to be free, learn to live simply.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
3 Rounds, not for time, of:
20-30 seconds of foam rolling your lats and low back OR passive bar hang (the goal is to feel a nice stretch in the lats)
7 hip and back extensions
10 squats (squat therapy style) (see video below)
6 steps of walking lunges with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
3 RFQ, Superset:
7 Broad Jumps, max effort for distance
Dumbbell Skull Crusher x12
Movement Demos
WOD
Front Squat 2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Athlete Instructions
TAKE YOUR TIME today…a good 2:00 break between sets. Use the full remaining class time after the strength portion to focus on today’s WOD (which is another strength segment). Have fun. Make it tough!
Goals
Super Fitness Robot time / rounds: 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic): 60% 1RM or higher
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Sunday, August 17
“True terror is to wake up one morning and discover that your high school class is running the country.”
—Kurt Vonnegut
Warm-up (NTE 10’)
2 Rounds, at a comfortable pace, of:
5 lunges, 2 seconds pause in the bottom position of the lunge
5 down-ups (feel free to do burpees instead)
10/8 calories Air bike, slowly increase the effort (or row or 100m run)
60 seconds rest
Strength/Skill
4 RFQ:
20 Hollow Rocks
.
WOD
3 rounds for max reps of:
20 Goblet Lunge (53/35)
15 Burpees
max rep Air Bike Calories, 20 secs
Rest 4 mins between rounds
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Burpees - 55 seconds or less per effort
Air Bike calories - 15 or more for men; 11 or more for women
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees - 1:20 or less per effort
Air Bike calories - 10 or more for men; 7 or more for women
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Saturday, August 16
“Faith is to believe what you do not see; the reward of this faith is to see what you believe.”
—Saint Augustine
WOD
Today’s WOD is a version of the CrossFit Hero WOD “Marconi”
Teams of 2, for time:
Row, 2382 m
-- then --
20 rounds of:
11 Toes-to-bars
20 Push-Ups
16 Kettlebell Swings, 53/35
One partner works while the other rests. Break up the work between partners as needed.
This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi's patrol car, walked up to him, then ambushed, shot and killed him.
Detective Marconi is survived by his two children. The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.
Friday, August 15
“There’s some pressure on parents to make everything look easy. … [I]t may not be a bad thing to show your children that you are working hard to achieve your goals.”
—Laura Schulz, a professor of cognitive science at MIT
Warm-up (NTE 10’)
3 Rounds, not for time, of:
30 seconds of jump rope or jumping jacks
6-8 box step-ups (feel free to do box jumps in the third round)
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 strict shoulder presses, empty barbell
5 push presses, empty barbell
Strength/Skill
Strict Pull-ups 4x12
Athlete Instructions
3-4x 8-12 reps
Supinated grip or ring rows or banded if needed.
Break up sets as needed.
(After WOD, if time)
Arnold Press 12-12-12-12
Athlete Instructions
3-4x 8-12 reps
Movement Demos
WOD
For time:
15 Bar Muscle-ups (or 40 Pull-Ups)
27 Push Press, 95/65 lbs
27 Box Jumps, 24/20 in
21 Push Press, 95/65 lbs
21 Box Jumps, 24/20 in
15 Push Press, 95/65 lbs
15 Box Jumps, 24/20 in
9 Push Press, 95/65 lbs
9 Box Jumps, 24/20 in
15 Bar Muscle-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
13:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00 or less
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, August 14
“The greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.”
—Martha Washington
Strength/Skill
3 RFQ, Superset:
Hang Power Clean x 8
Side Plank x :45R/:45L
WOD
For time:
3 rounds of:
Run, 400 m
21 Russian Kettlebell Swings, 70/53 lbs
12 Knees-to-elbows
-- then --
Rest 3 mins
-- then --
3 rounds of:
Suitcase Carry, 70/53 lbs, L Building Lap/R Building Lap
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:
Part A - 10:00 or less
Part B - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A - 15:00 or less
Part B - 6:00 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Wednesday, August 13
“Anyone with two tunics should share with him who has none.”
—John the Baptist
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
:30 KB Deadlift
:30 KB Swing
Hi Knees
Butt Kicks
Broad Jumps x 5
Line Jumps x :30 (forward) x :30 (lateral)
Strength/Skill
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
Alt EMOM x 8
Flutter Kick x:45 (rest/transition :15)
HS Hold or DBall Bear Hug Hold x:45 (rest/transition :15)
WOD
Death By Shuttle Run
With a continuously running clock perform:
Shuttle Run 10 m in the first 1 min
Shuttle Run 10 m + 10 m in the second 1 min
Shuttle Run 10 m + 20 m in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Banded lower body
Tuesday, August 12
“To love means loving the unlovable. To forgive means pardoning the unpardonable. Faith means believing the unbelievable. Hope means hoping when everything seems hopeless.”
—Gilbert K. Chesterton
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of jump rope or 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 pull-ups or ring rows
Strength/Skill
Renegade Row 24-24-24-24
Athlete Instructions
x 8-12 reps/side
Movement Demos
WOD
For time:
1 Strict Pull-up
Jump Rope, 25 secs
2 Strict Pull-ups
Jump Rope, 25 secs
3 Strict Pull-ups
Jump Rope, 25 secs
4 Strict Pull-ups
Jump Rope, 25 secs
5 Strict Pull-ups
Jump Rope, 25 secs
6 Strict Pull-ups
Jump Rope, 25 secs
7 Strict Pull-ups
Jump Rope, 25 secs
8 Strict Pull-ups
Jump Rope, 25 secs
9 Strict Pull-ups
Jump Rope, 25 secs
10 Strict Pull-ups
Jump Rope, 25 secs
9 Strict Pull-ups
Jump Rope, 25 secs
8 Strict Pull-ups
Jump Rope, 25 secs
7 Strict Pull-ups
Jump Rope, 25 secs
6 Strict Pull-ups
Jump Rope, 25 secs
5 Strict Pull-ups
Jump Rope, 25 secs
4 Strict Pull-ups
Jump Rope, 25 secs
3 Strict Pull-ups
Jump Rope, 25 secs
2 Strict Pull-ups
Jump Rope, 25 secs
1 Strict Pull-up
Jump Rope, 25 secs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
23:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
33:00 or less
Movement Demos
Cool Down
Calves & Foam Rolling
Pec stretch, laying on side.
1-2 minutes per side.
Monday, August 11
“No amount of regret can change the past. No amount of anxiety can change the future. Any amount of gratitude will change the present.”
—Various
Warm-up (NTE 10’)
2 Sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 glute bridge and good mornings
1 x Snatch warm-up with empty bar (45/35) (see video below)
Strength/Skill
4 RFQ, Superset:
Russian Twists x24
Sots Press x8
Ring Push-Ups x10 (scale: go to knees or db floor press)
Movement Demos
WOD
1 Squat Snatch, pick load
Every 1 min for 20 mins.
Athlete Instructions
Athlete Instructions
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg
Min. 12 = 1 rep, 70% RM + 7.5kg
Min. 13 = 1 rep, 70% RM + 7.5kg
Min. 14 = 1 rep, 70% RM + 7.5kg
Min. 15 = 1 rep, 70% RM + 7.5kg
Min. 16 = 1 rep, heavy single
Min. 17 = 1 rep, heavy single
Min. 18 = 1 rep, heavy single
Min. 19 = 1 rep, heavy single
Min. 20 = 1 rep, heavy single
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Sunday, August 10
“If you’re going through hell, keep going.”
—Winston Churchill
Strength/Skill
Superset:
5 sets
Bench Press x5 (70-80%)
KB High Pull x 10 @21X1
Pistol Squat Work x 8-10 R/8-10L
WOD
For time:
15 Push Jerks, 135/95 lbs
Row, 400 m
12 Push Jerks, 155/105 lbs
Row, 400 m
9 Push Jerks, 185/135 lbs
Row, 400 m
Saturday, August 9
“I am not a product of my circumstances. I am a product of my decisions.”
—Stephen Covey
WOD
Individual:
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
“Team Kelly”
5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs
Run Together
Partner Wallball: One partner holds medicine ball and drops to a full depth squat, then stands and throws the medicine ball to a target. The rep is complete when the second partner catches the medicine ball. The second partner then completes a wall ball.
Friday, August 8
“I attribute my success to this: I never gave or took any excuse.”
—Florence Nightingale
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1-2 minutes of easy jogging, biking or rowing
30 reps of jump rope, you choose the style
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 push-ups (slowly increase the difficulty: knee push-ups in round one; regular push-ups in round two and tempo push-ups in round three - try the tempo scheme you will use in the workout)
Strength/Skill
After WOD, if time:
Superset:
Dumbbell Chest Fly 12-12-12
Athlete Instructions
8-12 reps.
Note: this can be performed on a flat or inclined bench.
Movement Demos
Dumbbell Pull Over 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
For quality:
12 Strict Chest-to-bar Chin-ups
12 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
11 Strict Chest-to-bar Chin-ups
11 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
10 Strict Chest-to-bar Chin-ups
10 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
9 Strict Chest-to-bar Chin-ups
9 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
8 Strict Chest-to-bar Chin-ups
8 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
Athlete Instructions
Tempo Push-ups- 6-2-X-0
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling
Thursday, August 7
“Grant me courage to serve others; For in service there is true life.”
—Cesar Chavez
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
:45/:15 of the following (x2)
Good mornings
Samson lunge
Inchworm
Scorpion/Starfish
Plank toe touches
Strength/Skill
Deadlift:
15 min to find a heavy single rep for the day.
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Wednesday, August 6
“Boredom is a lack of crazy. It’s a lack of creativity. Invention. Innovation. If you’re bored, blame yourself.”
—Katelyn S. Irons
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
3 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
30 seconds of jump rope or jumping jacks
8-10 hip and back extensions
8-10 box step-ups (you choose the height)
8-10 squats (squat therapy style)
1 x Clean/Jerk warm-up with empty bar (45/35)
Strength/Skill
Part A) For quality:
20 Box Jumps, pick height
Movement Demos
Part B) Hang Squat Clean & Jerk 5-3-1-5-3-1-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5s- 70% 1RM full clean and jerk or more
3s- 80% 1RM full clean and jerk or more
1s- 90% 1RM full clean and jerk or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
5s- 55% 1RM full clean and jerk or more
3s- 65% 1RM full clean and jerk or more
1s- 75% 1RM full clean and jerk or more
Movement Demos
WOD
Sled push/pull: 3 x 1 min / 1 min
1 min of work followed by 1 min of rest for 3 intervals.
Score is the total reps performed in all of the intervals.
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Scale to Overhead Hold
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Tuesday, August 5
“There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all human beings. You could be anyone if you put in the time. You will reach the top, and that’s that. I am not talented, I am obsessed.”
—Conor McGregor
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
10 sit-ups, hollow rocks or v-ups
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, if time)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Movement Demos
WOD
For time:
5 Rope Climbs, 15 ft (x3 rope lowers, x4 pull-ups)
50 Hollow Rocks
Air Bike, 2500 m
4 Rope Climbs, 15 ft
40 Hollow Rocks
Air Bike, 2000 m
3 Rope Climbs, 15 ft
30 Hollow Rocks
Air Bike, 1500 m
2 Rope Climbs, 15 ft
20 Hollow Rocks
Air Bike, 1000 m
1 Rope Climb, 15 ft
10 Hollow Rocks
Air Bike, 500 m
Athlete Instructions
For time, or not.
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 4
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
—Winston Churchill
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
X 2-3 rounds
2 minutes of rowing, biking or jogging (roughly 50% of your max effort)
20 seconds of lateral banded steps
8-10 barbell bent over rows, empty bar
4-5 inchworm push-ups (see video below)
Strength/Skill
Superset:
Barbell Glute Bridge 10-10-10
Athlete Instructions
3 sets of 5-10 reps.
Movement Demos
WOD
Each for time:
Row: 5x 500 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike.
Goals
Super Fitness Robot time / rounds:
Men- 1:40 or less per 500m
Women- 1:55 or less per 500m
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 2:00 or less per 500m
Women- 2:20 or less per 500m
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Glute Stretch
Hold 1-2 minutes per side.
Sunday, August 3
“It is easier to build strong children than to repair broken men.”
—Frederick Douglass
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
6-8 hip & back extensions
10 air squats (squat therapy style) (see video below)
5-7 overhead squats, with 2 seconds pause in the bottom position of the squat
Strength/Skill
Sots Press 8-8-8-8
Scale to behind-the-neck snatch grip press or shoulder press
Movement Demos
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading.
Movement Demos
WOD
3 rounds for time of:
Bike, 1800m
15 Overhead Squats, 95/65 lbs
Athlete Instructions
For time, or not.
Other Equipment Conversions: 600m of running, 750m row
Goals
Super Fitness Robot time / rounds:
Men - 13:30 or less
Women - 16:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 21:00 or less
Women - 24:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, August 2
“Do not go gentle into that good night/Old age should burn and rave at close of day; Rage, rage against the dying of the light.”
—Dylan Thomas
Community WOD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile
Partner Version
Run 1 mile together
Row 3000m (alternate every 500m)
Run 1 mile together
Friday, August 1
“In every good marriage, it helps sometimes to be a little deaf.”
—Ruth Bader Ginsburg
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 sets, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 box jumps (moderate height)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box jumps are NOT for time. Focus on explosive power.
Back Squat 2-2-2-2-2-2-2
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM or higher
Movement Demos
WOD
In 10 mins, for max reps of:
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
max reps in remaining time
Power Snatch 75/55
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, July 31
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
—David Brinkley
Warm-up
AMRAP 10’, of:
1 minute of biking, rowing or jogging
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 push-ups
Strength/Skill
A)
50 Dips
Athlete Instructions
For time, or not.
Any style.
Movement Demos
B)
50 Pull-ups
Athlete Instructions
For time, or not.
Any style.
WOD
Untimed buy-in:
12 L/12 R Single Arm Dumbbell Press, pick load
Athlete Instructions
Dumbbell / Kettlebell
Movement Demos
Then, for time:
50/35 Air Bike Calories (Go fast. Hang on. This is gonna hurt.)
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.