Friyay

Friday finally! Even though this week seemed to fly by pretty quickly…

Heads up for Saturday goers… there will be rope climbs !

Skill/Strength- Alt OTM x 12

  • Even: 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk

  • Odd: :30sec Handstand Hold or Push-Up Plank hold

WOD- 4RFT

  • 15 Alt DB Snatch (50/35)

  • 200m Run

  • 30 Sit Ups

  • 200m Sandbag Run

public.jpeg

Success

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?”

Skill/Strength- Every 90s x 7

  • 3 T2B

  • 2 BMU

  • 1 Hang Sq Snatch

  • 1 Squat Snatch

WOD- 3 Rounds

2 minute window

  • 15/12 Cal Row

  • 10 C2B

  • Max Wallballs (20/14)

  • Rest :30sec

Check out who Ruby met! The one and only Rich Froning!

Check out who Ruby met! The one and only Rich Froning!

Team WOD!

public.jpeg

Grab your partners we have an awesome team wod lined up for you today!

WOD - For Max Reps - Teams of 3

7 min AMRAP

  • 50 Push Press (135/95)

  • 50 Push Press (155/105)

  • Max Push Press (185/135)

3 min Rest

7 min AMRAP

  • 50 Front Squat (135/95)

  • 50 Front Squat (155/105)

  • Max Front Squat (185/135)

3 min Rest

7 min AMRAP

  • 50 Deadlifts (185/135)

  • 50 Deadlifts (225/155)

  • Max Deadlifts (275/185)

Endurance

We have a few set important dates coming up through the end of the year such as… our annual in-house competition… holiday party… strongman class… etc..!!!. An email will be going out very soon with all the info!

WOD- For Time:

  • 50/35 Cal Row

  • 125 DU

  • 1 Mile Run

  • 125 DU

  • 50/35 Cal Row

Body Armor - 3 RNFT

  • 25 Sit Ups

  • 10 Barbell rows

public.jpeg