WOD 190531
DL 5×5 (by feel – UB sets) Then, For time: 21, 15, 9 FSQ (135/95) *50 Double Unders after each set “If things seems under control, you’re just not going fast enough.” – Mario Andretti
DL 5×5 (by feel – UB sets) Then, For time: 21, 15, 9 FSQ (135/95) *50 Double Unders after each set “If things seems under control, you’re just not going fast enough.” – Mario Andretti
4rds – 10R/10L KB Press 12 Supine Pull-ups Then, 4rds for time: 200ft Sled Push (4/3) 2 Rope Climbs “People think I’m disciplined. It is not discipline. It is devotion. There is a great difference.” – Luciano Pavarotti
3rds for time: 21 Calorie Row 15 Burpees 9 RKB Swings (70/53) Rest 1min 21 Calorie AB 15 Rollouts 9 GSQs (same KB) Rest 1min “Success in life is a matter not so much of talent or opportunity as of concentration and perseverance.” – C. W. Wendte
What an amazing group we have! Thank you all for coming out to support “Murph” and kick some butt! GCF is one hell of a community! Every 90sec – 10rds 3 PCL (build by feel) Then, AMRAP 7 2, 4, 6, 8, 10 (start over) DB HPCL DB Step-ups (1 set of DBs, by feel) …
Every 90sec – 10rds 2 CL + 2 FSQ (build by feel) Then, 3rds for time: 3 Rope Climbs 10 Man-Makers (DBs by feel) “Alone we can do so little; together we can do so much.” – Helen Keller
Partner AMRAP 12 “Leap Frog Style” 10/7 Calorie AB 15 RKB Swings (70/53) 200ft Sled Push (3/2) Then, 100 Medball Partner Sit-up Toss “If you cannot do great things, do small things in a great way.” – Napoleon Hill
EDT – 16rds 15sec intervals Sprint D & B from stomach 4 Wall Ball (20/16) 4 Push-ups 6 Jumping Lunges Then, 10rds – 30sec ON/10sec OFF Alternate Rollouts & V-Ups “Whether it’s the best of times or the worst of times, it’s the only time we’ve got.” – Art Buchwald
For time: Run 800m 30 Pull-ups 30 Burpees 2 Reach Run 800m 30 Burpees 2 Reach 30 Pull-ups Run 800m “The man with a new idea is a crank… until the idea succeeds.” – Mark Twain
Next Monday, May 27th is our annual “Murph” WOD – grab your red, white and blue and get ready! Schedule: 8am RevFitness & 9am WOD For total time: 3rds 15 Thrusters (95/65) 50 Double Unders *Rest 2m 3rds 10 HPSN (75/55) 15 Box Jumps (24/20) *Rest 2m 3rds 15 Ball Slams 20/15 Calorie Row “Pleasure …
BSQ – 1×3 (5sec pause just out of bottom) 1×3 (5sec lower each rep) 4×3 *Build by feel Then, Partner AMRAP 12 3 DL (225/155+) 4 Pull-ups 5 Push-ups *Goal UB reps – relay style with partner “A good decision is based on knowledge and not on numbers.” – Plato