WOD 160419
For total time & meters: 3rds – 2min rest between 10 DL (275/185) 10 Box Jumps (30/24) Run 400m *Rest 5mins 3rds – 2min rest between 7 FSQ @60% 1min Max Meter Row “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
For total time & meters: 3rds – 2min rest between 10 DL (275/185) 10 Box Jumps (30/24) Run 400m *Rest 5mins 3rds – 2min rest between 7 FSQ @60% 1min Max Meter Row “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
*Don’t forget to let us know if you’re coming to the Ninja Lounge on 5/14! You MUST pay in advance and reserve your spot. Thank you! PSN Technique Then, EMOTM 10 – 1 PSN + 1 OHSQ (by feel) Then, 4rds for time 10 Burpee Pull-ups 25 Double Unders “If you can dream it, you …
OHSQ 3×4 (3sec down/1sec pause in bottom) @50-60% Then, “Death by CL/J” Minute 1 – 1 CL/J Minute 2 – 2 CL/J Minute 3 – 3 CL/J Etc until you cannot complete the reps for that minute. (225/135 OR 135/95 OR 95/65) “We can’t help everyone, but everyone can help someone.” -Ronald Reagan
It’s time to get out of the gym and into some other fun stuff! We’re taking GCF and their family members/significant others to the Ninja Lounge in North Miami! Have you seen this place yet? Why not? There are adult and kid Ninja Warrior courses, trampoline rooms for jumping and dodgeball, ropes course, climbing activities, …
*Remember, Mute Sports Equipment will be at the gym ALL day Thursday selling and fitting jump ropes! Check them out if you or someone you know needs one. 10mins TGU Then, Team Relays AMRAP 7 – 100ft Sled Pull Sprints (90/45lbs) Rest 3mins AMRAP 7 – Rope Climbs “You are never too old to set …
3x20reps of each: Banded Face Pulls & Banded Pull Aparts (palms up) 5rds – 10sec ON/20sec OFF Kipping practice on bar or rings, working big arch/hollow positions Then, 10, 8, 6, 4, 2 (12min time cap) HSPU Pull-up 1-Leg SQ *Goal to pick a technical but difficult version of each movement for yourself. Then, 5rds …
CONGRATS to Ashley & Caleb on the birth of their first child, Aundrea! Welcome to the world little girl, we wish you and your parents nothing but the best, AND lots of sleep! This Thursday, ALL DAY, we will have Mute Sports Equipment at GCF fitting custom jump ropes! If you still don’t have one, …
BSQ 5×1 (by feel) Then, For time 12, 9, 6 Thruster (135/95) Burpee Box Jump (24/20) “Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend.” -Lao Tzu
FSQ (3sec lower/3sec pause) – 3@70%, 3@70%, 3@75%, 3@80% Then, Team WOD (2-3people) For time 160 Tactical Lunges (R 1, L 2 – 45/25lb KB) 40 HPSN (115/75) 16 Rope Climbs 40 HPSN 160 Calorie Row “The only true wisdom is in knowing you know nothing.” -Socrates
For total time: 3rds – 2min rest between 8 KB Cleans R (53/35) 100ft Farmer Carry R (same bell) 8 KB Cleans L 100ft Farmer Carry L 5 Muscle-ups *Rest 5mins 3rds – 2min rest between 12/8 Calorie AB Sprint 25 Wall Balls (20/16) “Always be yourself, express yourself, have faith in yourself, do not …