Tuesday, April 22
“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?”
—Caroline Myss
Warm-up
Not for time:
3 minutes of easy jogging, biking or rowing
30 seconds of jumping jacks or single-unders
5 inchworm push-ups (see video below)
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
Strength/Skill
(Before WOD)
Tabata Box Jump, 24/20 in
The Tabata interval is 2 mins of work followed by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
(After WOD)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
30 Pull-ups (or 10 Bar Muscle-Ups)
-- then --
5 rounds of:
50 Jump Ropes
10 Burpees
-- then --
30 Pull-ups
Cool Down
Calves & Foam Rolling
Pec stretch, laying on side.
1-2 minutes per side.