Monday Monday
Strength- every 2:00 x 5
1 Power Clean + 2 Front Squats + 3 Push Jerks
WOD- For Time
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
Friday
Another week of some awesome training went down! Have a great weekend!
Skill/Strength- alt OTM x 12
Even: 3 Deadlifts (begin @ 40-45% and build)
Odd: 1-3 Ring MU (6-8 Dips)
WOD- For Time
1,500m Row
30 Deadlifts (245/165)
45 Lateral Burpees
Be who you are
“The privilege of a lifetime, is being who you are.” Joseph Campbell
Beneath the surface, this quote brings two connected, but different thoughts:
One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?
Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren't quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.
Strength- OTM x 12 mins
2 Hang Power Cleans
0&1 @ 50% of 1 RM PC
2&3 @60%
4-12 = build based off feel
WOD- Every 3:00 x 6 Rounds
15/12 Cal Row
6 Hang Power Cleans (135/95)
6 Push Jerk
slowest round = score
For time
Body Armor- 4 RNFT
50’ FR KB walk (R)
50’ OH KB walk (R)
Repeat for (L)
10 Suitcase DL each side
10 Single arm Russian Swings each side
Rest 1:00
WOD- 21-15-9
Wallballs (20/14)
Pull ups
Thrusters (95/65)
Box Jumps (24/20)
KB Swings (53/36)
5rFt
“As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.“
WOD- 5RFT
40 DU
15 Sit up
10 HSPU
Post WOD- Every 2:00 x 6 Rounds
5-8 Strict C2B
:30 sec Front Rack Hold (135/95)