miki

For time: 50, 40, 30, 20, 10 Calories *Any machine, any order – except you cannot do the same machine back to back. “All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly […]

Partner WOD AMRAP 10 “Karen” 150 Wall Balls (20/14) Max Strict Pull-ups in remaining time *Rest 3m AMRAP 10 80 SA DB Devil Press (50/35) Max Rope Climbs in remaining time *Split reps any way, one person working at a time – score total reps “Once all struggle is grasped, miracles are possible.” – Mao

Every 3m – 5rds: 5 FSQs Build each set as able Then, Benchmark Friday! “Jackie” For time: Row 1,000m 50 Thrusters (45/35) 30 Pull-ups *Compare to 5/12/23 “It is not the mountain we conquer but ourselves.” – Edmund Hillary

EDTx2 – 16rds – 15sec Intervals for each: Alt – Sandbag Bear Hug Hold & 3 Burpees & Alt – Slamball OH Hold & 5 Slams Then, Partners for time: 80 Burpees 60 Shuttle Runs 40 SB OTS *Split reps any way, one person working at a time “Have patience. All things are difficult before

AMRAP 15 NFT DB Bench 5R + 5L + 5 Both (hold other arm straight as opposite arm presses) Supine Pull-up 10 (2s pause at top of each) Ring/Bar/Bench Dip 5-10 (strict) Then, For time: 21, 15, 9 BJO (24/20) SA DB PJ (50/35 – per arm) “An effort made for the happiness of others

For total time: 3rds: 10 DL (225/155) 50 Double Unders *Rest 4m 2rds: 15 BSQ (185/125) Run 400m *Rest 4m 1rd: 30 PCL (135/95) Row 500m “Everything popular is wrong.” – Oscar Wilde

AMRAP 15 Bar Muscle-up – 9, 6, 3 Push-up – 18, 12, 6 Calorie Bike – 12 Then, 200ft SA OH KB Walk R then L (AHAP) “Love begins by taking care of the closest ones – the ones at home.” – Mother Teresa

Benchmark Friday! “Kelly” 5rds for time: Run 400m 30 BJ (24/20) 30 Wall Ball (20/14) *Compare to 4/7/23 & 5/6/22 “Some people drink from the fountain of knowledge, others just gargle.” – Robert Anthony

2m Max Rope Climbs *Compare to 1/11/24 Then, AMRAP 10 T2B – 3, 6, 9, 12… PCL (135/95) – 1, 2, 3, 4… “Joy is prayer; joy is strength: joy is love; joy is a net of love by which you can catch souls.” – Mother Teresa

Partner AMRAP 24 24 AKB Swings (53/35) 12 HSPU 200m Farmer Carry (53/35 KBs, 50/35 DBs) *Split reps any way, one person working at a time – switch any time on the Farmer Carry. “Reading is to the mind what exercise is to the body.” – Joseph Addison