Lifestyle

WOD 200309

For total time: 40 DL (165/115) Rest 1m 20 PCL (same bar) Rest 1m 10 HPCL (same bar) Rest 3m 3rds – 2m rest between 25 Wall Ball (20/16) 50 Double Unders Sprint 300m “Give light and people will find the way.” – Ella Baker

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WOD 200306

FSQ 3×3 @80-85%+ 1 1/4 FSQ 2×6 @70% of heaviest 3 Then, For time: 15, 12, 9 FSQ @50% of 1RM 7, 5, 3 Muscle-Up (either) “Always do your best. What you plant now, you will harvest later.” – Og Mandino

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WOD 200305

KB SN Technique 3rds NFT 10R/10L KB SN 10 Calorie Row Then, “Annie” For time: 50, 40, 30, 20, 10 Double Unders Sit-ups “I’d rather regret the things I’ve done than regret the things I haven’t done.” – Lucille Ball

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WOD 200304

For total time: Bridge Run 3rds – 25 T2B 15 Calorie AB 10 Navy Seal Burpees “Let each man exercise the art he knows.” – Aristophanes

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WOD 200303

Pull-ups – week 2 4×7 @40-50% of 1RM 4×50% of max UB set 4×12 UB banded *If you missed last week, you can try for your 1RM weighted Pull-up or max UB set of strict Pull-ups. Then, AMRAP 7 20, 15, 10 S2O (75/55) 15 Push-ups 10, 15, 20 Front Rack Reverse Lunges (same bar)

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WOD 200302

3rds for time: Run 400m 15 CL (135/95) Run 400m 15 BJ (24/20) Run 200m “Leaders instill in their people a hope for success and a belief in themselves. Positive leaders empower people to accomplish their goals.” – Unknown

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WOD 200228

FSQ 4×2 @80-85%+ 1 1/4 FSQ 2×5 @70% of your heaviest 2rep  Then, For time: Wall Ball (20/16) – 30, 20, 10 Bar Muscle-up – 9, 6, 3 “If you’re going through hell, keep going.” – Winston Churchill

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WOD 200227

AMRAP 15 NFT 10 Supine Pull-ups 10 SA Seated DB Press 10 SA DB Row Then, Every 90sec – 6rds 5R/5L DB Complex (1 HPCL R + 2 Lunges – DB by feel) Max Double Unders in remaining time. “There are two ways of spreading light: to be the candle or the mirror that reflects

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WOD 200226

5rds for time: 15 RKB Swings (70/53) 10 HPSN (95/65) 10/8 Calorie AB Then, 6rds – 40sec ON/20sec OFF – Bear Planks “Wonder rather than doubt is the root of all knowledge.” – Abraham Joshua Heschel  

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WOD 200225

Pick one: Strict UB Banded Pull-ups – 3×15 Max UB Strict Pull-ups (remember your #) 1RM Weighted Strict Pull-up (remember your weight) Then, EMOTM 8 Odd – 15 Pull-ups Even – 15 Thrusters (95/65) Then, EMOTM 12 Min 1 – Sprint 200ft Min 2 – Sprint 100m Min 3 – Sprint 200m “Noble deeds that

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