“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi
031417 WOD
A. 200 double-unders or 400 single-unders
EMOM 5 sit-ups
5:00 time cap
B. Strict handstand push-ups
4 x max effort
Superset with 5-8 strict supinated pull-ups @40×1
Rest 2:00 between rounds
C. 12:00 AMRAP in teams of two, partition reps any way, one person works while other rests:
80 DUs
40 sit-ups
20 DB thrusters
“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek
031417 WOD
A. Group warmup: Coach’s choice
B. Three rounds of the following
DB bench presses x 8-10 reps
Good mornings x 10-15 reps
Supinated ring rows x 8-10 reps
Rest 30 – 60 seconds between movements
C. Every 3:00 for 15:00 (5 rounds)
Run 200 meters or row 250 meters
10 box jump-overs (24/20)
4/3 ring muscle-ups
>> Modifications will be posted on whiteboard
“Success is not final, failure is not fatal; it’s the courage to continue that counts.” — Winston Churchill
031317 WOD
A. 6:00 time cap
Run 400 meters or row 500, then:
Accumulate 2:00 in an L-sit hold / tuck
B. Back squat
Every 2:00 for 5 sets
3 reps @ 30×1
(build to a challenging set of three and use that for all 5 sets)
C. 2:00 AMRAP
5 burpees
5 ground to overhead (135/95)
Four rounds, resting 2:00 between each. Pick up subsequent rounds where you leave off. Record total rounds and reps.
