Friday, March 28
“To be nobody but yourself in a world that is doing its best to make you somebody else is to fight the hardest battle you are ever going to fight. Never stop fighting.”
e.e. cummings
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
3 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
5 thrusters with empty bar (45/35), one second pause in the bottom position of the squat and one second pause in the top position with the barbell overhead.
Strength/Skill
3 rounds for quality of:
12 L/12 R Kickstand Squats, pick load
Athlete Instructions
3 sets, 8-12 reps per leg.
Movement Demos
Weighted Strict Pull-up 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted pull-ups, do regular strict pull-ups: 3 sets with a range of repetitions that will challenge you (feel free to use a band)
Movement Demos
WOD
4 rounds for time of:
Run, 400 m
12 Dumbbell Thrusters, 50/35 lbs
12 Pull-ups
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:
13:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling