Sunday, April 27
“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.”
—Wayne Dyer
Sunday Notes:
We do NOT have a coach for this Sunday’s 9:30am class, due to various conflicts. I’m posting the WOD here as folks are welcome to come to open gym and do this (or anything else).
Please also know we have rented out Pisgah to a private group that will be using the space from 3-9pm on Sunday. The space will not be available for open gym or workouts during that time.
Warm-up
2 rounds, not for time, of:
2 minutes of easy 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 low-ring muscle-ups
10 hollow rocks or sit-ups
8 shoulder presses (empty/light barbell)
WOD
For time:
10 Pull-ups
10 Shoulder Press, pick load (Push-Ups for athletes that did Saturday’s WOD. Rx+: Ring Push-Ups)
1 Run, 200 m (Stoplight Run or Post Run)
9 Pull-ups
9 Shoulder Press, pick load
1 Run, 200 m
8 Pull-ups
8 Shoulder Press, pick load
1 Run, 200 m
7 Pull-ups
7 Shoulder Press, pick load
1 Run, 200 m
6 Pull-ups
6 Shoulder Press, pick load
1 Run, 200 m
5 Pull-ups
5 Shoulder Press, pick load
1 Run, 200 m
4 Pull-ups
4 Shoulder Press, pick load
1 Run, 200 m
3 Pull-ups
3 Shoulder Press, pick load
1 Run, 200 m
2 Pull-ups
2 Shoulder Press, pick load
1 Run, 200 m
1 Pull-up
1 Shoulder Press, pick load
1 Run, 200 m
Athlete Instructions
For time, or not.
Pull-ups- any style.
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.