“Here’s the deal. To advance your fitness, nothing will be more efficient, more effective, a better spend of your time than to chase headlong at the thing that you most don’t want to see come out of the hopper. That’s where you need to be; that’s what you need to be focused on. Find out what it is you don’t want to see in a competition with your peers and spend time on it, until….you want to see it come out. Then stop and pick the next thing you don’t want to see. ” – Greg Glassman
Primer:
3 Rounds: 10 Single Leg Romanian DL’s | 10 DB High Pulls | 30 Single Unders | 30s Inch Worm | 1 Wall Walk |
WOD: “Man On Fire” – For Time
5-4-3-2-1 Rounds of Nate
100 Double Under between each round
1 Round of Nate = 2 Ring Muscle Ups | 4 Kipping Handstand Push Ups | 8 Kettlebell Swings @ 70/53
No Muscle Up or Pull up Bar Version:
Nate = 2 Devil Presses @ 50/35 | 4 Kipping HSPU | 8 Kettlebell Swings @ 70/35
Bodyweight Version:
5-4-3-2-1 – Modified Nate round
100 Double Taps in between rounds
Nate – 2 Inverted Burpees Video | 4 Kipping HSPU | 16 Good Mornings
Bulletproof Shoulders:
12s static Hold at a top of ring dip / box / counter etc | 2 Wall Walks | 8 Russian KB Swings
100 Double Unders between each round