miki

DL – 7, 5, 3, 7, 5, 3 *Increase weight on second round, build by feel *Lower all reps, UB sets Then, 5rds for time: Run 200m 6 CL/J (185/125 – power or full) “I’m a great believer in luck, and I find the harder I work the more I have of it.” – Thomas […]

EMOTM 10 Min 1 – 1-5 Muscle-ups Min 2 – 20sec Hollow Hold + 20sec Superman Hold Then, Benchmark Friday! “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups “Live the Life of Your Dreams. When you start living the life of your dreams, there will always be obstacles, doubters, mistakes and

Every 2m – 10rds 2 FSQs Build each set as able Then, For time: 21, 15, 9 Wall Ball (20/16) Wall Walk “Make a pact with yourself today to not be defined by your past. Sometimes the greatest thing to come out of all your hard work isn’t what you get for it, but what

Every 90s – 6rds: 1 PJ (3sec pause in catch) Build by feel Then, Partner WOD 8rds for time (4rds per person): You go, I go! 8 T2B 8 BBJO (24/20) 8 T2B 8 BBJO 8 T2B “If you try and lose then it isn’t your fault. But if you don’t try and we lose,

AMRAP 10 Sled Suicide Run 300m *Rest 2m AMRAP 10 SB Bear Hug Carry KB/DB Farmer Carry 50ft, 100ft, 200ft each then start over “It’s hard to beat a person who never gives up.” – George Herman Ruth

5rds – 2:30ON/2:30OFF 10 OHSQ (95/65) 30 Lateral Jumps over the bar Max Calories in the remaining time (you pick one machine) “One way to get the most out of life is to look upon it as an adventure.” – William Feather

EMOTM 8 1 PCL + 1 HPCL + 1 J Build by feel Then, Benchmark Friday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Compare to 3/31/23, 4/29/22, 8/9/21 “Never floss with a stranger.” – Joan Rivers

For total time: Run 800m Row 1,000m Rest 2m 3rds – 40 Double Unders & 20 Burpees Rest 2m 3rds – 20 Calorie Bike & 15 T2B “Words are, of course, the most powerful drug used by mankind.” – Rudyard Kipling

BSQ 10 @max or more than last week Then, Team AMRAP 12 Relay Style 100ft Sled Pull Forwards + 100ft Sled Pull Backwards (3-4 plates) “We have all the light we need, we just need to put it in practice.” – Albert Pike

Every 90sec – 6rds: 3 Strict Press + 2 PP + 1 PJ Build mod/heavy by feel Then, AMRAP 9 2, 4, 6, 8, 10… Box Jump (24/20) HSPU “Wise men speak because they have something to say; Fools because they have to say something.” – Unknown