Wednesday, May 14
“Let me tell you the secret that has led me to my goals: My strength lies solely in my tenacity.”
—Louis Pasteur
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking 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
10 hollow rocks or v-ups
Strength/Skill
Back Squat 1x5
Athlete Instructions
Work up to a heavy set of 5.
WOD
For time:
Row, 1000 m
25 Chest-to-bar Pull-ups
Row, 500 m
25 Toes-to-bars
Row, 500 m
15 Chest-to-bar Pull-ups
Row, 500 m
15 Toes-to-bars
Row, 1000 m
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes