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Floor Press – work to a 3R Then, EDT (16rds – :15sec intervals) Sprint (down and back) 4 T2B 4 Renegade Rows (R=1, L=2) 4 Battle Rope Slams “True love stories never have endings.” -Richard Bach
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For total time: 3rds – 1min rest between Run 300m 10 Wall Ball (20/16) 40 Double Unders *Rest 5mins* 3rds – 2min rest between 200′ Sled Push (4/3 plates) 10 Burpee Box Jumps (24/20) 5 Muscle-ups (10 Ring Rows/10 Ring Dips) *Rest 3mins* Run 800m AFAP! “Be great in act, as you have been in
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Every 90sec – 10rds 1 PCL + 1 PJ *Goal to work up in weight on each set, if good technique. Then, 4rds – 3mins ON/1min OFF 5 C2B 5 PCL (135/95) 5 FSQ (same bar) *Start over each round. “Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called
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3x6R/6L Reverse Lunges (from rack) Then, AMRAP 7 15 S2O (95/75) 10 Back Rack Lunge Steps (same bar) Shuttle Run “The mere imparting of information is not education.” -Carter G. Woodson
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4rds (by feel) 7 BSQ + 2 BTN Jerks Then, For time 35 Wall Ball (20/16) 100 Double Unders (BRING YOUR ROPES!!!) 35 Wall Ball (20/16) *EMOTM – 4 Burpees “I’ve always tried to go a step past wherever people expected me to end up.” -Beverly Sills
Recipe of the Week
Paleo Chicken Salad 1 lb boneless skinless chicken breast, cubed 1/4 cup “paleo mayo”(see recipe below) 1 portobello mushroom, finely chopped 1/2 cup onion, finely chopped 1 yellow bell pepper, chopped 1/2 tsp minced garlic 1/2 tsp coarse ground sea salt Fresh herbs (I used fresh parsley and basil as well as a very small amount of fresh oregano which
Recipe of the Week Read More »
WOD 150709
Push-up Holds: 3mins – 5on/5off 3-4 sets of 5 Strict T2B Then, Team WOD For time 100 1-Arm DB HPSN 100 Renegade Rows (no push-up) Row sprint 750m (per person, 1 at a time) “Hope is the only bee that makes honey without flowers.” -Robert Green Ingersoll
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For total time: 3rds – 2min rest betw rounds 5 SN (135/95 or 65%) Sprint 200m 12 Box Jumps (30/24) *Rest 5mins* 4rds for time 3 Strict HSPU 5 Muscle-ups (Ring or bar) 7 FSQ (135/95) “It seems to be a law of nature, inflexible and inexorable, that those who will not risk cannot win.”
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Every 90sec – 10rds 1 CL Pull (3sec pause in PP, AK & floor) + 1 CL Then, 2rds Jog 600m Run 400m Sprint 200m *Rest 30sec between each run, rest 1min between rounds “It takes courage to grow up and become who you really are.” – e. e. cummings
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Push Jerk – 3@65%, 3@75, 3@80, 3@85 *Alternate w/6 Strict Weighted Pull-ups (4sec lower if no weight, 12 reps if using band) Then, Team Sled Build Relay – 10mins 200′ Prowler Push – alternate partners and add weight each round “The beginning is the most important part of the work.” -Plato
