If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
John Quincy Adams
Good luck to Deion today!!
Team WOD
For Time:
-Partner 1 runs 400m with a bulgarian bag, partner 2 does continuous air squats until partner 1 is done. Alternate.
-Partner 1 does 15 deadlifts 135/95#, partner 2 does continuous box jumps until partner 1 is done. Alternate.
-Partner 1 does 15 slam ball front squats 50/30, partner 2 does continuous russian twists 35/25# until partner 1 is done. Alternate.
-Partner 1 does 3 rope climbs, partner 2 holds plank position until partner 1 is done. Alternate.
-Partner 1 & 2 complete 6 tire flips together.
-Partner 1 & 2 complete a 200m kettle bell farmer’s carry 55#, both holding onto kettle bell, finish together.
All reps from air squats, box jumps, and russian twists will be added up. For every 10 reps, 1 second will be deleted from team time.
“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.’”
- Dan Rather
Conditioning
Conditioning (2 parts)
Part 1-
3 rounds for time of:
30 Pistols
25 C2B Pull-ups
20 Burpees
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
Part 2- (Time permitting)
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort
Post rounds completed to zen planner.
The teacher who is indeed wise does not bid you to enter the house of his wisdom but rather leads you to the threshold of your mind.” – Khalil Gibran
BBG
1) Take 10 minutes to work up to a 80% Snatch – no more than 7 total reps.
2) Take 10 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.
Throughout your life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too.” – Will Smith
BBG
1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec. (optional after the conditioning)
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. VIDEO DEMO
*Notes: Straps should be used for Clean Pulls.
Conditioning
3 rounds for time:
Run 400m
3 Rope Climbs 15′
7 Axle Power Clean & Jerks 175/105#
*Notes: If you do not have an axle, use a barbell with 205/135#.
Strength (optional for after Conditioning and 1a)
1a) 3X20 GH Raise (unweighted) – rest 45 sec.
1b) 3X25 Reverse Hypers – light, rest 45 sec.
Life is ten percent what happens to you and ninety percent how you respond to it.” – Lou Holtz
BBG
1) Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.” – Henry Ford
BBG
1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up. 2a and 2b are optional. Those who will be competing should do this super set after the Conditioning followed by the Midline work.
Conditioning
4 rounds for total working time of:
Row 500m
5 Burpee Muscle-Ups
14 DB Snatches (alternating) 70/50#
Rest 1:1, 2:1, 3:1
Midline
1a) 3X15 Reverse Hypers – heavy rest 45 sec.
1b) 3XME L-Sit Holds – rest 45 sec.
The mother-child relationship is paradoxical and, in a sense, tragic. It requires the most intense love on the mother’s side, yet this very love must help the child grow away from the mother, and to become fully independent.” – Erich Fromm
Man learns through experience, and the spiritual path is full of different kinds of experiences. He will encounter many difficulties and obstacles, and they are the very experiences he needs to encourage and complete the cleansing process.” – Sai Baba
TEAM WOD
In team of three complete the following for time:
1) 200m Object Carry
Two 55# Kettlebells
50# Sandbag
35# Bulgarian Bag
2) 25 yard Sledgehammer Drive (one athlete works at a time)
Like success, failure is many things to many people. With Positive Mental Attitude, failure is a learning experience, a rung on the ladder, a plateau at which to get your thoughts in order and prepare to try again.” – W. Clement Stone
BBG
1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
There has to be evil so that good can prove its purity above it.” – Buddha
BBG
1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
AMRAP in 4:00
5 Kettle bell swings, 70/55#
20 Double unders
Rest 1:00
Tabata Double unders
Rest 1:00
AMRAP in 4:00
2 Rope climbs, 15ft
7 Power snatches, 115/75#
Study strategy over the years and achieve the spirit of the warrior. Today is victory over yourself of yesterday; tomorrow is your victory over lesser men.” – Miyamoto Musashi
BBG
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
Conditioning
“Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
