Tuesday, June 24
“God doesn’t require us to succeed; he only requires that you try.”
—Mother Teresa
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
2-4 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
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
5-7 strict pull-ups or ring rows
5-7 knee push-ups or regular push-ups
10 seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 seconds holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength/Skill
After WOD, Superset:
3 RFQ
Dumbbell Zottman Curl x 12
Movement Demos
7 L Turkish Get-ups, pick load
7 R Turkish Get-ups, pick load
Athlete Instructions
3-7 reps/arm
Rest 1-2 minutes between rounds
Movement Demos
WOD
A)
As many reps as possible in 10 mins of:
1 Strict Pull-up (Toe-Spot Pull-Ups)
1 Strict Dip (Toe-Spot Dips)
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.
B) Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.