WOD 190617
For time: 40 HPSN (115/75) 50 Push-ups 40 OHSQ (same bar) 50 V-Ups 40 Alt. Single Leg SQ 50 Box Jumps (24/20) “Genius is more often found in a cracked pot than in a whole one.” – E. B. White
For time: 40 HPSN (115/75) 50 Push-ups 40 OHSQ (same bar) 50 V-Ups 40 Alt. Single Leg SQ 50 Box Jumps (24/20) “Genius is more often found in a cracked pot than in a whole one.” – E. B. White
5rds for total time: 30 Wall Ball (20/16) 5 SN (135/95 or mod/heavy by feel) Rest 2m “Luck is what happens when preparation meets opportunity.” – Seneca
AMRAP 10 20 BJ (24/20) 10 HSPU Then, Stretching & Foam Rolling! “Reach for the stars, even if you have to stand on a cactus.” – Susan Longacre
6 Week Summer Shred! What is this you ask? It’s a 6 week contest, challenge and motivator! It’s a test too. A test to see how serious you are about meeting your goals and feeling better…better workouts, better sleep, better nutrition and health! Let’s add in some nutrition tips, extra conditioning, weightlifting, & measurements and …
4 x 1,000m Row Sprints! *Score fastest and slowest times! Rest as needed between. Then, 100 Rollouts NFT “You learn as much from those who have failed as from those who have succeeded.” – Michael Johnson
AMRAP 20 Run 400m 10 FSQ (185/135) 20 Abmat Sit-ups “Hanging onto resentment is letting someone you despise live rent-free in your head.” – Ann Landers
For time: 15, 12, 9 CL/J (135/95 – any style) C2B Then, Tabata Burpees (8rds – 20sec ON/10sec OFF) Score total reps! “Be faithful in small things because it is in them that your strength lies.” – Mother Teresa
EMOTM 10 1 SN (build by feel) Then, AMRAP 10 1 PSN + 1 SN + 1 OHSQ (115/75) 200ft Farmer Carry after each complex (53/35+) *Increase barbell complex by 1 rep each round (1+1+1, 2+2+2, 3+3+3, etc…) “Age is an issue of mind over matter. If you don’t mind… it doesn’t matter.” – Mark …
EMOTM 7 Pick one (UB reps): 2 Kip Swings + 2 Bar or Ring Muscle-ups 3 Kip Swings + 3 Pull-ups (AHAP) Then, For time: 21, 15, 9 T2B *300ft Sled Push after each round (3/2) “If you find a path with no obstacles, it probably doesn’t lead anywhere.” – Frank A. Clark
BSQ 5×5 (build by feel) Then, Tabata! 8rds – 20sec ON/10sec OFF per station AB Calories KB Thrusters (53/35) V-Ups *Score is total reps and calories combined “We have two ears and one mouth so that we can listen twice as much as we speak.” – Epictetus