WOD 190201
Press – 5, 5, 3, 3, 1, 1 (Build by feel) Then, For time 9, 7, 5 Muscle-up 18, 14, 10 BJO (24/20) “Great things never came from comfort zones.” – Neil Strauss
Press – 5, 5, 3, 3, 1, 1 (Build by feel) Then, For time 9, 7, 5 Muscle-up 18, 14, 10 BJO (24/20) “Great things never came from comfort zones.” – Neil Strauss
AMRAP 20 100m Sled Pull (2/1) 5 FSQ (155/105) 100m Farmer Carry (53/35+) 5 FSQ Row 250m 5 FSQ Then, 8rds – 45sec ON/15sec OFF (alternate movements) Weighted Planks (45/25) Rollouts “If you are not willing to risk the unusual, you will have to settle for the ordinary.” – Jim Rohn
HS Hold/Walk Practice 6rds – 20sec ON/10sec OFF – HS Holds (floor, wall, plank) 10rds – 15sec ON/10sec OFF – Hollow Rocks Then, Ladder 10 HSPU – 2, 4, 6, 8, 10…. *30 Double Unders after each set “It is not in the stars to hold our destiny but in ourselves.” – William Shakespeare
For total time: 3rds – 2m rest between Run 400m 6 SN (135/95) *Rest 4m 3rds – 1m rest between 20 RKB Swings (70/53) 12/8 Cal AB 10 Burpees “The world is full of magic things, patiently waiting for our senses to grow sharper.” – W. B. Yeats
BSQ 20rep @65% Week 4 Then, For time: 21, 15, 9 Thruster (95/65) 1, 2, 3 Rope Climb “Magic is believing in yourself, if you can do that, you can make anything happen.” – Johann Wolfgang von Goethe
PJ – 3, 3, 2, 2, 1, 1 (build by feel) Then, EMOTM 10 10 Pull-ups 10 Push-ups “The brain is wider than the sky.” – Emily Dickinson
4rds for time: 24 DB Walking Lunges (hang) 24 DB DL 24 DB Renegade Rows (R/L=2) *Same DBs for all movements. Then, 3rds NFT 20 V-Ups 40 Plank Toe Touches “You have as much laughter as you have faith.” – Martin Luther
4rds NFT 5-10 SLSQ 5-10 SL Broad Jump 15 Banded (kneeling) Hip Thrusts Then, For time: 30 Cal Row 30 BJ (24/20) 20 Cal Row 30 BJ 10 Cal Row 30 BJ “Begin now to be what you will be hereafter.” – Saint Jerome
For total time: 3rds – 1m rest between Run 300m 15 Wall Ball (20/16) 40 Double Unders *Rest 4m 3rds – 1m rest between 200ft Sled Push (3/2) 12 Burpees to reach 4 Muscle-ups/12 Ring Rows *Rest 2m Sprint 800m “Being angry and resentful of someone is like letting them live rent-free in your head.” …
BSQ 20rep @60% – Week 3 Then, CF Open 11.3 AMRAP 5 CL/J (165/110 – must pass through full squat/OH any way) “It is one of the blessings of old friends that you can afford to be stupid with them.” – Ralph Waldo Emerson