WOD 170801
EDT – 16rds/15sec intervals 5 Ball Slams (30/20+) 5 RKB Swings (53/35+) 6 Renegade Rows (35/25+) Sprint (from stomach) 5 Wall Ball (20/16) “You can do anything, but not everything.” -David Allen
EDT – 16rds/15sec intervals 5 Ball Slams (30/20+) 5 RKB Swings (53/35+) 6 Renegade Rows (35/25+) Sprint (from stomach) 5 Wall Ball (20/16) “You can do anything, but not everything.” -David Allen
Congrats to all of the athletes who lifted at the American Open Series this weekend! Way to go!!! For total time: 3rds Run 400m 9 CL/J (135/95 any style) *Rest 2m 3rds Run 300m 6 CL/J (185/135) *Rest 2m Run 200m 3 CL/J (225/155) “A bank is a place where they lend you an umbrella …
Good luck to our GCF athletes, coaches and friends at this weekend’s American Open Series weightlifting meet! Kristen will be lifting Friday night, Joey on Saturday, and Thalia, Tori, Vanessa, coach Jason and Ben on Sunday. Click HERE for more details on the event, location and hopefully updated lifting times/schedules. For time: 15, 9, 6, …
SN Technique & EMOTM 10 – 1 SN (start around 50-60% and work up by feel) Then, 12m Relay – 1m AB Calories/10sec switch with partners “We accept the love we think we deserve.” -Stephen Chbosky
TEAM AMRAP 30 – 2 or 3 people 1500m Row 100 RKB Swings (53/35+) 100 DB S2O (35/25+) 100 T2B *Only 1 person working at a time “Failure is simply the opportunity to begin again, this time more intelligently.” -Henry Ford
BSQ – 10@75%, 80%, 85% *Or heavier than last week – this is week 6, go for your 10RM Then, AMRAP 12 3 Cone Suicide 8 Burpee Box Jumps (24/20) “I’d rather live with a good question than a bad answer.” -Aryeh Frimer
10rds for time: 3 PCL (225/155) 10 Pull-ups 25 Double Unders “Life’s tragedy is that we get old too soon and wise too late.” -Benjamin Franklin
2rds for time: 20 CL/J (135/95) 20 Box Jump (24/20) 20 C2B 20 Box Jump 20 FSQ (same bar) “The road to success is lined with many tempting parking spaces.” -Unknown
SN Technique Then, Every 90sec – 10rds: 1 SN (hh) + 1 SN (ak) + 1 SN (bk) – 3sec pause at start of each life – weight increasing by feel Then, Alternating 10rds – 30/30 Weighted Planks (45/25+) & L-Sits “Judge a man by his questions, not by his answers.” -Voltaire
***GCF Athlete Gigi, getting her WODs in Istanbul! EMOTM 30 Min 1 – Row 15 Calories Min 2 – 100ft Sled Push (4/3 – down and back) Min 3 – 200m Run “Education is when you read the fine print. Experience is what you get if you don’t.” -Pete Seeger