Beautiful sunset after the storm passed on Thursday
092818 WOD
A. Warm-up: Coach’s choice
B. Take 20 Minutes to build to today’s 3RM Deadlift
C. 6 Minute AMRAP
12 Wall Balls @20/14
2 Muscle-Ups
*Scale to 3 C2B, 3 PU, or 3 Ring Rows.*
>>Modifications will be given
Cooldown:
Couch Stretch X1:00 Per
Psoas smash w/KB X1:00 Per
Cobras x10
“We aim above the mark to hit the mark.” -Ralph Waldo Emerson
092718 WOD
A. Warm-up: Coach’s choice
B. For Total Working Time:
Row 1000m
@5:00 Mark
Row 750m
@9:00 Mark
Row 500m
Row 250m
Run 800m
Run 600m
Run 400m
@26:00
Run 200m
Cap @28:00
*Can Opt to do all Runs or Rows.*
>>Modifications will be given
Cashout:
For 6 Minutes (3 Sets each)
30 seconds on/30 seconds off
#1) Hollow Hold
#2) Elbows to Plank
Cooldown:
Standing calf stretch X1:00 per
Spiderman stretch X1:00 per
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” -Unknown
092618WOD
A. Warm-up: Coach’s choice
B. Take 15 Minutes to build to today’s 1RM Strict Press
C. For Time:
21 Shoulder to Overhead @135/95
50 Air Squats
15/10 Calorie Bike (Scale to Row)
15 Shoulder to Overhead @155/105
50 Air Squats
15/10 Calorie Bike (Scale to Row)
9 Shoulder to Overhead @185/125
50 Air Squats
15/10 Calorie Bike (Scale to Row)
>>Modifications will be given