Mon, Oct 1

WOD: back squat

High Bar Back Squat,

1 x 5 at 85% 1RM

1 x 3 at 90% 1RM

1 x AMRAP at 95% 1RM

3 x 10 at 60% 1RM

then, for time:

50 Double-unders (DUs)

5 Burpees

40 DUs

10 Burpees

30 DUs

15 Burpees

20 DUs

20 Burpees

10 DUs

25 Burpees

If you can’t do DUs, do 2:1 singles.

 

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’.” - Muhammad Ali.

1970-01-01

Sun, Sep 30

Rest Day 

1970-01-01

Sat, Sep 29

WOD:

15 minutes Clean & Jerk skill work

then:

“Grace”

30 Clean & Jerk, 135/95#

 

 

 

”In between goals is a thing called life, that has to be lived and enjoyed.” - Sid Caesar.

 

 

1970-01-01

Fri, Sep 28

WOD: 

Deadlifts,

1 x 5 at 75% 1RM

1 x 5 at 80% 1RM

1 x AMRAP at 85% 1RM

then:

100 Wall Ball for time, 20/15#

Each time you break = 5 burpee penalty.

Burpees are done at the end with clock still running.

Score = total time Wall Ball + Burpees.

 

“He who has never learned to obey cannot be a good commander.” - Aristotle. 

1970-01-01

Thu, Sep 27

Open WOD: 

Make-up WOD

Mobility

Endurance

Skills & Drills

 

 

 

“Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.” Johann Gottfried Von Herder. 

1970-01-01

Wed, Sep 26

WOD: SP

Shoulder Press,

1 x 5 at 85% 1RM

1 X 3 at 90% 1RM

1 x AMRAP at 95% 1RM

then:

Work to max Clean

then:

10 minute Cleans

2 EMOM at 85%

then:

100 AB wheels for time

 

The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at time of challenge and controversy.” Martin Luther King, Jr. 

 

 

1970-01-01

Tue, Sep 25

WOD: 

Skill:

15 minutes Handstands/Walks

Then 3 attempts max distance Handtasnd Walk.

Then;

5 rounds for time:

2 muscle-ups

3 Squat Clenas, 225/185#

4 Handstand Push-ups

 

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” - John Quincy Adams. 

1970-01-01

Mon, Sep 24

WOD: DU

High Bar Back Squat,

1 x 3 at 80% 1RM

1 x 3 at 85% 1RM

1 x AMRAP at 90% 1RM

then:

5 rounds for time:

200 meter Run

30 Double-unders

16 Jumping Lunges

60 seconds rest

 

“The best way to make your dreams come true is to wake up.” - Paul Valery. 

 

 

1970-01-01

Sun, Sep 23

Rest Dayrest

 

 

 

 

 

“Never ler life’s hardships disturb you … no one can avoid problems, not even saint or sages.” - Nichiren Dashonen. 

 

1970-01-01

Sat, Sep 22

WOD: 

“Kelly”

5 rounds for time:

Run 400 meters

30 Box Jumps, 24/20#

30 Wall Ball, 20/15#

“A good general not only sees the way to victory; he also knows when victory is impossible.” - Polybius. 

1970-01-01