WOD 180601
DL 5×5 (by feel) Then, For time: 21, 15, 9 – FSQ (155/105) 50 Double Unders after each set “Our greatest glory consists not in never falling, but in rising every time we fall.” – Oliver Goldsmith
DL 5×5 (by feel) Then, For time: 21, 15, 9 – FSQ (155/105) 50 Double Unders after each set “Our greatest glory consists not in never falling, but in rising every time we fall.” – Oliver Goldsmith
4rds – 10 SA KB Press R/L 12 Supine Pull-ups Then, 4rds for time: 200ft Sled Push (4/3) 2 Rope Climbs “The cave you fear to enter holds the treasure you seek.” – Joseph Campbell
3rds for time: 21 Calorie Row 15 RKB Swings (70/53) 9 Burpees to reach 21 Calorie AB 15 Rollouts 9 Goblet SQ (same KB) “People think I’m disciplined. It is not discipline. It is devotion. There is a great difference.” – Luciano Pavarotti
Every 90sec – 10rds 3 PCL (by feel) Then, AMRAP 7 2, 4, 6, 8, 10 then start over DB HPCL DB Step-up “Success in life is a matter not so much of talent or opportunity as of concentration and perseverance.” – C. W. Wendte
“Murph” 5-28-2018 First off, what an amazing group of people we have at GCF! This community is awesome, generous, caring, supportive, fun and hilarious! You will find the most inspiring people here. People make relationships, friendships, careers, opportunities, and so many fulfilling experiences. AND… it’s a gym! Second, I would like to welcome coach Jason …
Partner AMRAP 25 300m Farmer Carry Together (53/35+ Only 1 set of weights, switch as needed) 40 DB HPSN (By feel) 20 T2B 20 Ring Rows OR 10 Muscle-ups *Only 1 person working at a time, except FC “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” – Wayne Dyer
10m Alternate R/L TGU (by feel) Then, For time: 21, 15, 9 Thruster (95/65) Box Jump (30/24) “The young man knows the rules, but the old man knows the exceptions.” – Oliver Wendell Holmes
For total time: 3rds – 10 DL (225/155) 50 Double Unders *Rest 2m 3rds – 6 HPSN (135/95) 15/10 AB Calories *Rest 2m 3rds – 12 Ball Slams 20/15 Row Calories “Pleasure in the job puts perfection in the work.” – Aristotle
5rds – 5 DB Press Right/5 DB Row Right/50ft OH DB Walk Right – then repeat with Left side Then, EDT – 16rds/15sec intervals Sprint 4 DB FSQ (by feel) 4 Push-ups 6 Jumping Lunges “Whether it’s the best of times or the worst of times, it’s the only time we’ve got.” – Art Buchwald
3rds for time: Run 200m 20 PCL (135/95) Run 200m 20 B.O.B. Run 200m 20 Pull-ups “The man with a new idea is a crank… until the idea succeeds.” – Mark Twain