WOD 180628
PP 3×3@80-85% of max Then, EMOTM 18 Min 1 – 6-10 HSPU Min 2 – 10-12 T2B Min 3 – 12/8 AB Calories “Go for it now. The future is promised to no one.” – Wayne Dyer
PP 3×3@80-85% of max Then, EMOTM 18 Min 1 – 6-10 HSPU Min 2 – 10-12 T2B Min 3 – 12/8 AB Calories “Go for it now. The future is promised to no one.” – Wayne Dyer
AMRAP 10 for quality 6 Bent Over Rows w/DBs or KBs (5sec raise/2sec pause/5sec lower) 12 Banded Face Pulls (2sec pause) 6 Ring Push-ups (5sec lower/2sec pause) Then, Team AMRAP 15 Max Meter Row! *No more than 200m at a time. “It’s better to be a lion for a day than a sheep all your …
Find 3RM BSQ Then 2×5@60-70% of 3R Then, For time: 21, 15, 9 DB Thrusters (heavier by feel) Burpee Pull-ups “You owe it to yourself to find your own unorthodox way of succeeding, or sometimes, just surviving.” – Michael Johnson
6rds – 4m ON/1m OFF *Pick up where you leave off for total rounds 5 HPCL (135/95) 25 Double Unders 1 Rope Climb “If you want to change the way people respond to you, change the way you respond to people.” – Timothy Leary
EMOTM 10 – 2 PSN (by feel) Then, “Helen” 3rds for time Run 400m 21 KB Swings (53/35) 12 Pull-ups “If you want a happy ending… that depends on where you stop your story.” – Orson Wells
Team AMRAP 15 200ft Sled Push *Round 1 – 3/2, Round 2 – 4/3, Round 3 – 5/4, start over Then, 100 Rollouts NFT “Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison
For total time: 3rds – 2m rest between 10 KB CL R + 100ft Farmer Carry R 10 KB CL L + 100ft Farmer Carry L 5 Muscle-ups (15 Ring Rows) *Rest 4m 3rds – 1m rest between 12/8 AB Calories 20 DB Thrusters (by feel) “Genius is more often found in a cracked pot …
PP 3×4 @75-80% (If you missed last week, find max PP today before sets) Then, AMRAP 9 12, 9, 6 – BBJO (24/20) 1, 2, 3 – Rope Climb (3:1 up/down) “Experience tells you what to do; confidence allows you to do it.” – Stan Smith
3rds for time: 3 CL (135/95) 15 FSQ (same bar) 20 Calorie Row 2 CL 10 FSQ 15 Calorie Row 1 CL 5 FSQ 10 Calorie Row “The best way to predict the future is to invent it.” – Alan Kay
EMOTM 10 2 PCL (by feel) Then, For time: 5, 4, 3, 2, 1 – Muscle-ups (3:1 Ring Rows) 10, 8, 6, 4, 2 – HSPU 50, 40, 30, 20, 10 – Double Unders (3:1 Singles) “All life is an experiment. The more experiments you make the better.” – Ralph Waldo Emerson