“Love the pressure”
You can’t stay at the top if you aren’t comfortable in high-stress situations. The ability to remain cool under fire is the one trait of elite performers that is most often thought of as inborn. It’s a learnable skill developed through practice. You can learn to love the pressure. The trick is to first make the choice to devote yourself passionately to self improvement.
Body Armor: 4 Rounds
30s Empty Barbell Good Mornings | 15s Rest
30s Banded Pull Aparts | 15s Rest
30s Hollow Hold | 15s Rest
WOD: Rest Stop
AMRAP 5
600M Run + 1 Round of Cindy
Max Squat Cleans @ 135/95
Rest 5 Minutes
AMRAP 5:
400M Run + 2 Rounds of Cindy
Max Squat Cleans @ 155/105
Rest 5 Minutes
200M Run + 3 Rounds of Cindy
Max Squat Cleans @ 185/135
1 Round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats
No Pull Ups: Dumbbell Bent Over Rows
Bulletproof Version:
1 Round of Cindy = 8 Tempo DB Bent Over Rows (4 Per side) + 16 Shoulder Taps + 15 Air Squats
AMRAP 5
600M Run + 1 Round of Cindy
Max Goblet Squats
Rest 5 Minutes
AMRAP 5:
400M Run + 2 Rounds of Cindy
Max Goblet Squats
Rest 5 Minutes
200M Run + 3 Rounds of Cindy
Max Goblet Squats
Dumbbell Version:
AMRAP 5
600M Run + 1 Round of Cindy
Dumbbell Squat Cleans @ 50/35
Rest 5 Minutes
AMRAP 5:
400M Run + 2 Rounds of Cindy
Dumbbell Squat cleans @ 60/40
Rest 5 Minutes
200M Run + 3 Rounds of Cindy
Dumbbell Squat Cleans @ 70/50
No Pull Ups: Dumbbell Bent Over Rows
Run Substitutions:
600M: 750M Row | 42/30 Cal Bike
400M: 500M Row | 25/18 Cal Bike
200M: 350M Row | 12/9 Cal Bike
Pull Ups: Reduce Reps | Ring Rows | Strict Pull Ups (3) | 5-10s hold above the bar
Push Ups: Reduce Reps | Elevate Hands to Box or Bench | Knee Push Ups