Saturday, March 29
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
Zig Ziglar
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
2-4 mins of jogging, biking, or rowing
-then-
2-3 sets, not for time of:
8 squats (squat therapy style) (see video below)
8-10 stiff-legged deadlifts, empty/light bar
8-10 glute bridges, empty/light bar
20-30 secs of banded marching
6 hip & back extensions
5 inchworm push-ups
WOD
“McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 18.5 rounds or more
Women- 17 rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 14 rounds
Women- 13 rounds
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.