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WOD 11.21.17

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What the mind can conceive, the body can achieve.” ~Napolean Hill

Function
A1. Pike push up on the ground
3 x 6-10 @3010, rest 1 minute

A2. Pike Leg Raise
3 x 10, rest 1 minute
*the further out your hands (closer to feet) = harder

Fitness
A1. Handstand Push up negative
3 x 3 with a 6 second negative, rest 1 minute (fitness)

A2. Pike Leg Raise
3 x 10, rest 1 minute
*the further out your hands (closer to feet) = harder

Performance
A1. Strict Handstand Push ups
3 x 3-8, rest 1 minute

A2.  Straddle leg raises
3 x 10, rest 1 minute
*the further out your hands (closer to feet) = harder

Conditioning
9 min EMOM:
Minute 1: 30s Front leaning rest on rings (plank on floor)
Minute 2: 30s double unders (single unders)
Minute 3: 15 ab mat sit ups

WOD 11.20.17

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Function
A. Clean Pull + Hang Power Clean + Front Squat
4-5 x 2 + 1 +2 , rest as needed

Fitness & Performance
A. Power Clean + Hang Power Clean
4-5 x 1 +2 rest as needed

Conditioning:
For time:
80 DU (single unders)
60 yds farmers carry (fire/pink, pink/green, green/yellow)
40 Goblet Squats (use 1 of your KB from FC)
20 Burpees

WOD 8.8.17

WO 11.17.17

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Conditioning
10 min EMOM:
minute 1: Wallball shots x10 (30/20, 20/14, 14/10)
minute 2: Farmers Walk AMRAP distance in 30s

rest 2 minutes

10 min EMOM:
minute 1: SA KB OHS (goblet squats) 5/arm
minute 2: max burpees in 30s (no push up burpees)

rest 2 minutes

10 min EMOM:
minute 1: 8 DB cleans (50/35, 35/20, 20/10)
minute 2: 8 DB walking lunges (50/35, 35/20, 20/10)

WOD 11.16.17

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Function
A1. Chin over bar hold
4 x 15-20s

A2. Pike push up
4 x 6-10 @3010

Fitness
A1. Strict Pull Up
4x. 2.2.2

A2. Negative HSPU
4×4 with 3 second negative

Performance
A1. Weighted Strict Pull Up
4 x 2.2.2.2

A2. Strict HSPU
4 x 4 @3010

Conditioning
Bike Sprints
10s sprint rest 2 minutes x6-8 sets

WOD 11.14.17

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“Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic!” ~Tim Noakes

Function
A. Clean Pull + Hang Power Clean
4-5 x 2 + 2 , rest as needed

Fitness & Performance
A.  Pause at the knee power clean
4-5 x 2 , rest as needed (fitness and performance)
*2 second pause at the knee

Conditioning
8 min AMRAP:
5 C2B (pull ups, ring rows)
30 DU (single unders)
5 T2B (K2E, lying leg raises)

WOD 8.7.17

WOD 11.13.17

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“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because, what the world needs are people who have come alive.” ~Howard Thurman

Function
A. Back squats
11, 9, 7, 11, 9, 7 @3010, rest 2 minute

Fitness & Performance
A. Back squats
9, 7, 5, 9, 7, 5 @3010, rest 2 minute

Conditioning
10 min EMOM:
minute 1: 3-5 kipping HSPU (pike push ups/push ups)
minute 2: 200m run (0.3m bike)

WOD 11.12.17

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“I didn’t want to try because I didn’t want to fail. I got married, had a couple of kids, went to grad school, bought a house, and got fatter. I topped out at 310 and totally gave up. I gave zero point zero zero f***s about myself anymore. I wanted to hide and be invisible.” ~Shane Kingery

All Levels
A. Close grip bench press
4 x 10

Conditioning
17 min AMRAP:
1 Bar Muscle Up (5 Banded Pull-ups, 3 Chest to bar pull-ups)
8 air squats (all levels)
200m run or 250m row or 0.3 miles on the AB
8 GHD sit-ups (abmat sit-ups, V-ups)
1 Turkish Get-up per side (1/0.75, 1.5/1, 2/1.5)
200m run or 250m row or 0.3 miles on the AB