If the blind lead the blind, both shall fall into the ditch.”—The Bible, Matthew 15:14
WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to your workout log.
To put the world right in order, we must first put the nation in order; to put the nation in order, we must first put the family in order; to put the family in order, we must first cultivate our personal life; we must first set our hearts right.”—Confucius
WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to your workout log.
Workout
Score
John Crews (Half WOD, 3mile Airdyne before, 1mile Aidyne after)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to your workout log.
And they understand that to be an effective member of a democracy, you have to accept responsibility.”—Daniel Greenberg
WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I lived on the top of one hill and the school was at the top of another hill. Nobody ever went to school by car-we didn’t have any cars during the war. So that to and from school was itself a training.”—Roger Bannister
WOD
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Workout
Score
Shane (As Rx’d—new PR by 1:46)
47:15
Tim D (3 rounds—1 pood kb swings—half distance/reps)
Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”—John Wooden
Rest Day
When the chips are down, what are you going to do? Sometimes life has a way of pushing you to your limits—whether it be your finances, your family, your job, your health or all of them at the same time. For those who battle on a daily basis the solutions that overcome are easy to find. Battling on a daily basis is what our workouts and our nutrition are all about. Dan Gable is a wrestling coach (perhaps the best) who won 9 consecutive NCAA titles as a coach and an Olympic gold medal as an athlete. He has said that “once you have wrestled, everything else in life is easy”. He is right. By pushing yourself on a daily basis in one of the most demanding sports invented, you learn to overcome life’s obstacles. For those who do not compete, you often here a somber voice and weak tone at these difficult times. For those who do compete, there is no tone and there is no voice. There is only determined action. You have choices all the time. Excuses, blame, inactivity, and paralysis from analysis are always the wrong choice. Choose to accept responsibility for your life and problems disappear. Get out, battle, and compete today. You will be thankful later.
