“Help others achieve their dreams and you will achieve yours.” – Les Brown Primer: 60s inch worms | 60s row | 60s active spider man | 60s row | 60s third world squat | 60s row 30s Hang Squat Cleans | 30s Dead Hang | 30s Hang Squat Cleans | 30s Scap Pull ups x…
“Train the most underdeveloped muscle group or a skill that is lacking first.” Primer: 30s Walk Outs | 20s Shoulder Touches | 20s Good Mornings | 20s Sit Ups 30s Baby Makers | 20s Push Ups | 30s Single Leg Deadlifts | 20s Tuck Ups 30s Wall Walks | 20s Pike Push Ups | 20s…
“The only thing standing between you and what you want is the bullshit story you keep telling yourself.” Primer: 7x Muscle Snatch + OHS + Snatch Balance + Hang Squat Snatch Low Dragon – 60s per side Strength: 5x Power Snatch + Hang Power Snatch + Overhead Squat WOD: “WZA 1” AMRAP 9 3 Hang Power Snatches @ 75/55 3 Overhead…
“It’s not the competition that will beat us. It will only be ourselves.” A. Dumbbell Bent Over Rows – 5 x 10 (each side) B. “Pyramid Scheme” 10-20-30-20-10 DB Hang Clean and Jerk @ 50/35 Sit Ups *200M RUn after each round Performance @ 50/35 Fitness @ 35/20 Fit Light @ 25/15
“If you are a cop on a bike and you are chasing a guy 15 miles something is wrong” “Above and Beyond” 9 x On The Every 90s Odd: 18/14 Cal Bike Even: 12 Deadlifts | 9 Hang Power Cleans | 6 Shoulder to Over Head RX @ 155/105 Performance @ 135/95 15/12 Cal bike…
“Fitness is a hedge against sickness” “Peanut Butter and Jelly” – 4 Rounds: For Time 75 Double Unders 25 T2B 15 KB Lunges Rd 1 and 2 @ 53/35 Rd 3 and 4 @ 70/44 20 Minute Time Cap Performance: @53/35 Fitness: 75 Single Unders | 25 Knee’s to Chest | @44/26 Fit Light: 75…
“Today put an emphasis on varied, on opening yourself up to the opportunity of being a little outside your comfort zone.” WOD: “Devils Food” AMRAP 3 KB Swings @ 53/35 AMRAP 3 Cal Bike AMRAP 3 Tuck Ups Rest 3 Minutes AMRAP 2 KB Swings @ 53/35 AMRAP 2 Cal Bike AMRAP 2 Tuck ups…
“Do the right thing because it’s right” Primer: 2x 10 Scap Pull Ups | 5 Clean and Strict Press |10 Scap Pull Ups | 30s Single Leg Step Ups 3x 10s Ring Support + 10s Hold at Bottom of Rings | 3 Clean and Jerks (climbing) | 3 Burpee Box Jumps 60s Pigeon Pose on…
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson Primer: 30s Single Arm KB Swings | 30s Lunges | 30s Russian Baby Makers 30 Single Arm Deadlifts | 30s Glute Bridges | 30s Bottom up Burpees 30s Single Arm Swings | 30s Third World Squat |…
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