WOD 191217
EMOTM 10 3 HPSN (115/75) 6 C2B Then, 6x400m Run (1m rest between) “You just can’t beat the person who never gives up.” – Unknown
EMOTM 10 3 HPSN (115/75) 6 C2B Then, 6x400m Run (1m rest between) “You just can’t beat the person who never gives up.” – Unknown
*Join us on Friday, December 27th for a holiday get-together! 6:30pm and later at DAS Beer Garden in Abacoa – Everyone welcome! (*No 5:30pm WOD that night) BSQ 3×3 Then, AMRAP 10 5 FSQ (185/135) 10 B.O.B. “Your education is a dress rehearsal for a lift that is yours to lead.” – Nora Ephron
10mins – Handstand Hold/Walk Practice Then, AMRAP 10 2, 4, 6, 8 DL (275/185) 12 T2B 2, 4, 6, 8 GSQ (70/53) “The way I see it, if you want the rainbow, you gotta put up with the rain.” – Dolly Parton
Partner Leap Frog AMRAP 15 100m Farmer Carry (53/35+) 15 S2O (95/65) 15 Calorie Row Then, 5rds – 45sec ON/15sec OFF Weighted Planks (45/25) “A little knowledge that acts is worth infinitely more than much knowledge that is idle.” – Kahlil Gibran
10rds – 10sec ON/10sec OFF & 6rds – 20sec ON/10sec OFF Ring Support & Hollow Holds Then, For time: 40, 30, 20, 10 Walking Lunges (DB/KBs low carry – light by feel) 20, 15, 10, 5 BJO (24/20) 20, 15, 10, 5 Ring Rows “In prosperity our friends know us; in adversity we know our friends.” …
NEW SHIRTS! 5rds for total reps: 1min Max Burpees 1min Rest 1min Max CL/J (135/95) 1min Rest 1min Max Abmat Sit-ups 1min Rest “Try, try, try and keep on trying is the rule that must be followed to become an expert in anything.” – W. Clement Stone
*Free Yoga at GCF with Natalie – Saturday, 14th at 11:15am – bring a mat – donations welcome! *Tuesday is the last day to order your GCF hoodies! *Only a few weeks left until the New Year! What goals did you accomplish? What’s in store for 2020? There’s still time to tackle some skills and …
For time: Row 1,000m 100m Sled Pull (3/2) 100m Farmer Carry (70/50+) 200m Sprint Then, 10rds – 30sec ON/30sec OFF – Weighted Planks (45/25) “Great things never came from comfort zones.” – Neil Strauss
2rds for time: 25 Sit-ups 15 BSQ (155/105) 25 Sit-ups 15 DB S2O (40/25+) 25 Sit-ups 15 B.O.B. “If you are not willing to risk the unusual, you will have to settle for the ordinary.” – Jim Rohn
2 days left to order your GCF hoodies! 5rds – 1min stations/15sec switch – score total calories/reps AB Calories BJ (24/20) DB HPCL (50/35) Rope Climb “The brain is wider than the sky.” – Emily Dickinson