Tuesday, July 22
“I remind myself every morning: Nothing I say this day will teach me anything. So if I’m going to learn, I must do it by listening.”
—Larry King
Warm-up
2 rounds, not for time, of:
3-5 front squats with empty bar
3-5 push-presses with empty bar
3-5 thrusters with empty bar
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
8 mins for quality of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
WOD
For time:
3 rounds of:
15 Push Press, 95/65 lbs
15 Wall Balls, 20/14 lbs
-- then --
Rest 5 mins
-- then --
3 rounds of:
15 Wall Balls, 20/14 lbs
15 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Press and Wall Ball shots - 4:00 or less
Wall Ball shots and Pull-ups - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Press and Wall Ball shots - 6:00 or less
Wall Ball shots and Pull-ups - 5:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.