Tuesday, March 18
A good laugh is sunshine in the house.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
4 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
20 seconds of PVC pass-throughs (use a light band if it treats your shoulders better)
10-20 seconds of hanging from pull-up bar
Strength/Skill
(After WOD)
For time:
1-mile Kettlebell Suitcase Carry, 53/35 lbs
Switch hands as needed. Rest as needed.
Scale by reducing distance and/or weight.
Movement Demos
Goals
Super Fitness Robot time / rounds:
1 mile Kettlebell Carry- 15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
1 mile Kettlebell Carry- 22:00
WOD
Run 1.5 mi
This is an all out effort for time.
Athlete Instructions
Rest 1 min before the next part..
Other Equipment Conversions: Replace 1.5 miles of running with 7200m on the Echo Bike, 3000m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
11:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
15:00
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.