“Life is 10% what happens to you and 90% how you react to it.” -Charles R. Swindoll
092317 WOD
A. Group warmup
B. Movement prep
C. Every 4:00 for 24:00 (6 rounds)
Run 200 meters
25-50 feet single-arm OH DB lunges
4/3 bar muscle-ups
>>Modifications will be on board
“If you can dream it, you can do it.”- Walt Disney
092217 WOD
A. Warm-up: Coach’s choice
B. Wendler month one | week 2
Deadlift
70% x 3
80% x 3
90% x 3+
Working weight is 90% of 1RM
C. For time:
21-15-9
Thrusters
Sit-ups
OTM: 5 burpees
>>Modifications will be on whiteboard
“Great works are performed not by strength but by perseverance.”- Samuel Johnson
092117 WOD
A. Warm-up: Coach’s choice
B. 8:00 OTM
0dd: TGU 2 x side
Even: 0:45 side plank (alternating every other minute)
C1. 4 min AMRAP
ME Cal Row
2 min Rest
C2. 4 Min AMRAP
ME DU
2 min Rest
C3. 4 Min AMRAP
ME Assault Bike for calories
C4. 4 Min AMRAP
ME chest-to-bar pull-ups
>>Modifications will be on whiteboard
