WOD 180918
EMOTM 12 Odd – 7 Thrusters (build – add weight each round by feel) Even – 5-10 Strict Pull-ups (weighted if able) Then, 2k Row for time! “Keep your face to the sunshine and you cannot see a shadow.” – Helen Keller
EMOTM 12 Odd – 7 Thrusters (build – add weight each round by feel) Even – 5-10 Strict Pull-ups (weighted if able) Then, 2k Row for time! “Keep your face to the sunshine and you cannot see a shadow.” – Helen Keller
For time: Run 800m 30 DB HPSN (50/35+) 30 Box Jumps (24/20) Run 400m 30 Box Jumps 30 DB HPSN Run 800m “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” – Vince Lombardi
Best of luck to Kristen and coach Jason competing this weekend! Kristen lifts at 3:15PT Friday and Jason 3:15PT Sunday. Kick some butt guys!!! Every 90sec – 8rds 1 CL + 1 FSQ + 1 J (by feel) Then, Benchmark Friday! “Annie” 50, 40, 30, 20, 10 Double Unders Sit-ups “If your ship doesn’t come …
5rds – 4m ON/1m OFF Run 100m 10 Wall Ball (20/16) 6 Ring Dips 4 Strict Pull-ups *Pick up where you leave off, score total rds. “Whether you think you can or think you can’t, you’re right.” – Henry Ford
Partner AMRAP 15 200ft Farmer Carry (53/35+) 1 Rope Climb *Relay style – score total rounds Then, 4rds NFT 10 Sit-ups 15 V-ups 20 Rollouts “If you want to make an easy job seem mighty hard, just keep putting off doing it.” – Olin Miller
9/11 Tribute WOD For time: Run or Row 2001m 11 BJ (30/24) 11 Thrusters (135/95) 11 Burpee C2B 11 PCL (185/135) 11 HSPU 11 KB Swings (70/53) 11 T2B 11 DL (185/135) 11 PJ (135/95) Run or Row 2001m “If we ever forget that we are One Nation Under God, then we will be a …
EMOTM 21 Min 1 – 12/10 AB Calories Min 2 – 10 Ball Slams Min 3 – 5 SN (135/95) “If you don’t live on the edge, you can’t see the view.” – Vicky Corrington
Every 90sec – 8rds 1 PCL + 1 CL + 1 J (by feel) Then, Benchmark Friday! “Diane” 21, 15, 9 DL (225/155) HSPU “You can’t build a reputation on what you are going to do.” – Henry Ford
3rds for time: 40 Double Unders 30 Wall Ball (20/16) 20 Ring Rows 10 Calorie AB Then, Tabata – 8rds 20sec ON/10sec OFF Alternate between Hollow Rocks & Plank Channel Changers “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
AMRAP 21 10, 8, 6, 4, 2 HPSN (115/75) OHSQ (same bar) B.O.B Run 200m after each round *Start over after 2s “A year from now you may wish you had started today.” – Karen Lamb