Monday, August 12
The more you have the the more you get, the more you have to look after. The more you might lose. Is that owning or being owned? But if you give up things, you can give up spending your life looking after things.
— John Heider, adapted from Tao Te Ching
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
Not for time:
1 minute of jogging, biking or rowing (increase pace set after set)
20 seconds of lunging
10 air squats
5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)
1 minute of jogging, biking or rowing
20 seconds of lunges
10 air squats
5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)
1 minute of jogging, biking or rowing
(NTE 10:00)
WOD
5 rounds of:
15 Wall Balls, 20/14 lbs
15/10 Row Calories
-- then --
Rest 5 mins
-- then --
50 Thrusters, 45/35 lbs
50/35 Row Calories
(30:00 Cap)
Athlete Instructions
This is really two separate WODs combined together. The big break in the middle should allow you to PUSH during the first segment and feel well rested to do the same for the second.
Prioritize squat depth and form over weight and wallball height.
Strength/Skill
(After WOD)
Skill Session:
Spend 6-8 min working:
Setting J Hooks
Resetting clamps while on the rope
Rope Lowers
Legless
Strength:
3 RFQ:
Alternating DB Curl/Arm @20X1 x10
Deficit Landmine Single Leg RDL @3010 x 8-10/leg
Strength B (can be done instead of WOD)
5 RFQ:
8-10 Back Squat @21X1
10 Shoulder Press @21X1
5 Broad Jump (Max Effort)
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.