Tuesday, April 29
“The minute you start caring about what other people think, is the minute you stop being yourself.”
—Meryl Streep
Warm-up
2 rounds not for time, of:
1-2 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
-Then, once the 2 rounds have been completed-
EMOM 6’ of:
ODD: 10x10 m shuttle run (feel free to increase the distance to 10x12)
EVEN: 3-4 reps of the movement you will do in the workout (strict chest-to-bar pull-ups or any-style pull-ups or ring rows)
Strength/Skill
(After WOD - Superset)
Dumbbell Hammer Curl 10-10-10
Dumbbell Chest Fly 12-12-12-12
Movement Demos
WOD
Go Every 30 secs:
Sprint: 20x 55 yd
Each for time.
Rest as needed between efforts.
Athlete Instructions
Rest 5 mins before:
For time:
55 Strict Chest-to-bar Chin-ups
Movement Demos
Cool Down
Calves & Foam Rolling
Bar hang for lats & chest
Hold 1-2 minutes.