Sat, Sep 1

WOD: 

“Angie” 

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Must complete all reps of one exercise before moving on to the next.

 

“Anyone can hide. Facing up to things, working through them, that’s what makes you strong.” - Sarah Dessen

1970-01-01

Fri, Aug 31

Strength: 

Deadlift:

1 x 3 at 80% 1RM

1 x 3 at 85% 1RM

1 x AMRAP at 90% 1RM

Then:

High Bar Squat:

3 x 10 at 60% 1RM

WOD: 

Not for time:

40 Turkish Get-ups, 53/35#

Perform all reps with best form possible.

 

You never fail until you stop trying.” - Albert Einstein

1970-01-01

Thu, Aug 30

Open WOD:

Make-up WOD

Mobility

Endurance

Skills & Drills

 

“Try a little harder to be a little better.” - Gordon B. Hinckley

1970-01-01

Wed, Aug 29

WOD: 

10 minutes AMRAP at 80%

250 meter Row

5 Handstand Push-ups

5 Toes-to-bar

Rest 5 minutes

Then: 10 minutes at 80%

15 Double-unders

5 Box Jumps, 24/18#

10 Push-ups

Rest 5 minutes

Then:  10 minutes at 80%

5 Kettlebell Swings, 70/53#

10 Lunges

10 GHD Sit-ups

 

“Whatever you are, be a good one.” - Abraham Lincoln

1970-01-01

Tue, Aug 28

Strength: 

5 sets max effort Ring Dips

2 minutes rest between sets

WOD: 

For time:

15 Thrusters, 135/95#

Run 200 meters

20 Thrusters, 95/65#

Run 400 meters

30 Thrusters, 65/45#

Run 800 meters

 

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” 
― Maya Angelou

1970-01-01

Mon, Aug 27

Strength: 

Front Squat 5 x 5 at 75-80% 1RM

WOD: 

“Helen”

3 rounds for time:

Run 400 meters

21 Kettlebell Swings, 53/35#

12 Pull-ups

 

“Success is not final, failure is not fatal: it is the courage to continue that counts.”  - Winston Churchill

 

1970-01-01

Sun, Aug 26

Rest Day

 

 

 

 

 

 

 

“And one has to understand that braveness is not the absence of fear but rather the strength to keep on going forward despite the fear.” - Paulo Coelho

1970-01-01

Sat, Aug 25

Strength:

20 minutes to find:

max Clean & Jerk

WOD: 

Partner WOD

6 rounds for time:

25 Burpees

25 Kettlebell Swings, 53/35#

50 Double-unders

Partner alternates task until complete.

 

“Courage: the most important of all the virtues because without courage, you can’t practice any other virtue consistently.” - Maya Angelou

 

1970-01-01

Fri, Aug 24

Strength: 

5 x 3 Snatch High-Pulls

at 110% max Snatch

WOD: 

5 rounds for time:

10 Handstand Push-ups

20 Pistols, alternating legs

 

“That which does not kill us makes us stronger.” 

Friedrich Nietzsche

 

 

1970-01-01

Thu, Aug 23

Open WOD: 

Make-up WOD

Mobility

Endurance

Skills & Drills

“You have power over your mind – not outside events. Realize this, and you will find strength.” - Marcus Aurelius

Mobility

Endurance

1970-01-01