WOD 221004
DL – 5, 4, 3 5, 4, 3 *Build by feel, increase rd 2 Then, For time: 21, 15, 9 BJ (24/20) AKB Swings (53/35) T2B “Happiness is not something ready made. It comes from your own actions.” – Dalai Lama
DL – 5, 4, 3 5, 4, 3 *Build by feel, increase rd 2 Then, For time: 21, 15, 9 BJ (24/20) AKB Swings (53/35) T2B “Happiness is not something ready made. It comes from your own actions.” – Dalai Lama
AMRAP 22 Run 200m 8 S2O (135/95) Row 200m 16 Push-ups “Just because something doesn’t do what you planned it to do doesn’t mean it’s useless.” – Thomas A. Edison
Team AMRAP 21 3 SB OTS + 50ft SB Bear Hug Carry – Relay Style 100ft Farmer Carry (heavy by feel) – Relay Style *Every 3m – 10 Swings (everyone) “If you don’t have time to do it right, when will you have time to do it over?” – John Wooden
4rds for total time & calories: 25 Wall Ball (20/16) 20 BJ (24/20) 1m Max Calorie Bike 2m Rest “You can fool all of the people some of the time, and some of the people all the time, but you cannot fool all the people all the time.” – Abraham Lincoln
Push Press – 10, 8, 6, 4, 2 Build by feel *Alternate each set with a MAX effort set of Pull-ups (any style) Then, AMRAP 7 7 Push-ups 21 Double Unders “Let your mind alone, and see what happens.” – Virgil Thomson
Partner WOD! For Max Reps & Calories 10m – alternating movements 1m Max PSN (95/65) 1m Max Calorie Row *1m Rest 12m – same as above 2m Max PCL (155/105) 2m Max Calorie Row **Partners can break up reps any way, one person working at a time “The past always looks better than it was.
Every 2m – 6rds 3 Heavy FSQs By feel Then, For time: 5, 10, 15, 20 Thruster (95/65) 20, 15, 10, 5 B.O.B. “I believe things cannot make themselves impossible.” – Stephen Hawking
Deadlift 7, 5, 3 7, 5, 3 *Build by feel, increase on rd 2 Then, In 6min, complete the following: 1k Row Max HPCL/J in remaining time (95/65) “However difficult life may seem, there is always something you can do and succeed at.” – Stephen Hawking
Retest! Find 1RM Weighted Strict Pull-up Then 3×4 @half of that max Then, AMRAP 5 Max DB Man Makers *You pick weight “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at
5rds for total time: 12 Calorie Bike 9 Heavy RKB Swings 6 HPSN (95/65) 1m Rest “Strive not to be a success, but rather to be of value.” – Albert Einstein