WOD 190801
4rds for time: 2 Rope Climbs 12 BJO (24/20) 10 Calorie AB 200ft Farmer Carry (53/35+) “You can do anything, but not everything.” – David Allen
4rds for time: 2 Rope Climbs 12 BJO (24/20) 10 Calorie AB 200ft Farmer Carry (53/35+) “You can do anything, but not everything.” – David Allen
Hollow Hold – 8rds – 10sec ON/10sec OFF HS Hold/Plank Hold – 4rds – 20sec ON/10sec OFF HS Practice/Walking – 8mins Then, AMRAP 12 5 PCL (185/135+ or heavy by feel) 7 HSPU “I’d rather live with a good question than a bad answer.” – Aryeh Frimer
BSQ 5×3 (mod/heavy by feel) Then, AMRAP 10 Wall Ball (20/16) – 5, 10, 15 Double Unders – 25, 50, 75 “The best way to cheer yourself up is to cheer somebody else up.” – Mark Twain
*Congrats to Kristen, Ben and Coach Jason at the AO Series Weightlifting Meet this weekend! For total time: 3rds – 15 Pull-ups 15 Burpees 15 Calorie Row *Rest 2mins 3rds – 4 Muscle-ups 12 Burpees 12 Calorie Row “Courage is being scared to death but saddling up anyway.” – John Wayne
For time: 21, 15, 9 DB HPCL/J (50/35) *50 Double Unders after each set Then, RETEST! Do you remember your score? Tabata Burpees! (8rds – 20sec ON/10sec OFF – max reps total) “There are no shortcuts to any place worth going.” – Beverly Sills
Merry ALMOST Christmas! AMRAP 25 12 RKB Swings (53/35+) 11 Push-ups 10 Ball Slams 9 Sit-ups 8 AB Calories 7 T2B 6 BJ (24/20) 5 KB SDLHP (same kb) 4 KB GSQ (same kb) 3 Shuttle Runs (200ft) 2 Hundred Meter Row 1 Min. Rest “Do give books – religious or otherwise – for Christmas. …
FSQ 5×5 (build by feel) Then, “Fran” – Week 6 of #summershred & Benchmark Wednesdays! For time: 21, 15, 9 Thruster (95/65) Pull-up “Don’t make friends who are comfortable to be with. Make friends who will force you to lever yourself up.” – Thomas J. Watson
EMOTM 18 Min 1 – 16/12 Calorie Row Min 2 – 45sec Plank Hold Min 3 – 6 DL (225/155+) “The secret of business is to know something nobody else knows.” – Aristotle Onassis
EMOTM 10 1 HPSN + 1 HSN (build by feel) Then, 3rds for time: Run 400m 10 HSPN (95/65) 10 OHSQ (same bar) “Nothing great was every achieved without enthusiasm.” – Ralph Waldo Emerson
EMOTM 9 Min 1-3: 5 FSQ Min 4-6: 3 FSQ Min 7-9: 2 FSQ *Build heavy by feel Then, AMRAP 6 5, 10, 15 S2O (95/65) *1 Rope Climb after each round “Failure is simply the opportunity to begin again, this time more intelligently.” – Henry Ford