Sunday, March 16
A man's character may be learned from the adjectives which he habitually uses in conversation.
Announcements:
We had some folks asking about accessing the recent batch of photos taken at Pisgah from our own Genevieve Pascolla. We’ve linked that folder here for anyone who wants to view or download any of these. We’ve been using some for our Instagram page and website.
Warm-up
2:00 Cardio
x 20 Alternating Shoulder Taps
1 length Bear Crawl
:20-:30 Bottom of dip hold
x 8 empty barbell shoulder press
Strength/Skill
For quality:
10 Strict Ring Dips (box dips, bench dips, banded dips)
1 Wall Walk (handstand hold, overhead db/plate hold)
9 Strict Ring Dips
1 Wall Walk
8 Strict Ring Dips
1 Wall Walk
7 Strict Ring Dips
1 Wall Walk
6 Strict Ring Dips
1 Wall Walk
5 Strict Ring Dips
1 Wall Walk
4 Strict Ring Dips
1 Wall Walk
3 Strict Ring Dips
1 Wall Walk
2 Strict Ring Dips
1 Wall Walk
1 Strict Ring Dip
1 Wall Walk
Athlete Instructions
Wall Walk- slow and controlled
Note: feel free to reduce the volume of ring dips (i.e. starting at 9 or 8) or to use a band or two bars.
Movement Demos
WOD
“Jackie”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Athlete Instructions
Other Equipment Conversions: Replace each 1000 m of rowing with 800 m of running, 2400 m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men- 7:20 or less
Women- 8:46 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 8:41 or less
Women- 10:12 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.