WOD 180831
EMOTM 10 1 CL/J (by feel) Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thruster (95/65) Pull-up “Every great film should seem new every time you see it.” – Roger Ebert
EMOTM 10 1 CL/J (by feel) Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thruster (95/65) Pull-up “Every great film should seem new every time you see it.” – Roger Ebert
Team AMRAP 15 *1 Person Max Calorie AB *Other teammates complete 400m & 25 DL (225/155) *Switch with partner on AB after the round is complete. Score Max Calories Then, 5rds – 40sec ON/20sec OFF Weighted Planks “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
AMRAP 12 NFT – Quality 15 Shoulder Shrugs (HS position on the wall) 6R/6L 1-Arm Ring Rows HS Walk 20-40ft+ if able OR HS Hold/Shoulder Taps on wall 20-30sec+ 20 Banded Face Pulls Then, For time: 21, 15, 9 BBJO (24/20) HSPU “Forty is the old age of youth; fifty is the youth of old …
For time: 60 Calorie Row 50 HPCL (115/75) 40 Wall Ball (20/16) Then, 5rds NFT – 10 V-Ups 10 Straddle Ups 10 Rollouts “If you have always done it that way, it is probably wrong.” – Charles Kettering
Every 5m – 5rds 30 Double Unders 15 BSQ (155/105) 15 DB/KB Strict Press (30+/20+) 7 Strict Pull-ups “Forgive your enemies, but never forget their names.” – John F. Kennedy
EMOTM 10 1 CL + 3 FSQ (by feel) Then, 3rds for time: Run 600m 10 PCL @75% of 1RM ***The Benchmark will be Saturday @10am! “A failure is a man who has blundered, but is not able to cash in on the experience.” – Elbert Hubbard
2rds for time: 50 Burpees 3 Rope Climbs 20 HSPU 30 Rollouts 20 T2B 30/20 Calorie AB *Rest 3m “Experience is a hard teacher because she gives the test first, the lesson afterward.” – Vernon Law
AMRAP 13 NFT – Quality 10 KB/DB Floor Press (5R/5L – hold one arm extended while other presses) 5-7 Strict Pull-ups (weighted if able) 5 Cuban Press (light to mod) 10 Banded “Y” Pulls Then, EDT – 16rds/15sec intervals Sprint D&B 5 Ball Slams 4 V-ups 5 RKB Swings (increase from your usual) “Beauty is …
Every 90sec – 5rds 2 BSQ @60-80% Into Every 90sec – 5rds 1 BSQ @80-100%+ Then, For time: 15, 12, 9, 6, 3 OHSQ (95/65) *30 UB Double Unders after every set “You can’t have a better tomorrow if you are thinking about yesterday all the time.” – Charles F. Kettering
EMOTM 30 Min 1 – 45sec Max Meter Row Min 2 – 8 S2O (135/95) Min 3 – 6 Bar Muscle-ups (sub 12 Ring Rows or 12 Pull-ups) “The talent of success is nothing more than doing what you can do, well.” – Henry W. Longfellow