“IF YOU ALWAYS PUT LIMITS ON EVERYTHING YOU DO, PHYSICAL OR ANYTHING ELSE, IT WILL SPREAD INTO YOUR WORK AND INTO YOUR LIFE. THERE ARE NO LIMITS. THERE ARE ONLY PLATEAUS, AND YOU MUST GO BEYOND THEM.” -BRUCE LEE
New year, new you! Let’s start this year off right!
If you keep on doing what you’ve always done, you’ll keep on getting what you always got. –W.L. Bateman
010416 WOD
A. 6:00 AMRAP with teams of two:
Partner 1 – front plank
Partner 2 – farmers carry (AHAP) + 5 burpees
B. Back squat – month 3 | week 1
Add 10# total to 1RM, then calculate new working weight (90% of 1RM) for the month*
65% x 5
75% x 5
85% x 5+
*Do not add weight if you added last week. We are repeating week one due to the holidays.
C. Four rounds for total time:
30 double unders
20 wall-balls
5/4 ring muscle-ups (1 chest to bar pull up + 1 dip= 1 muscle up)
Rest 1:00
>>On-Ramp
Four rounds for total time:
60 single unders
20 db thrusters or airsquats
5 ring rows
rest 1:00
Hau’oli Makahiki Hou from our NYE class! We can’t wait to share all that’s in store for the new year. Get into the box and start your year off strong. Don’t forget: Our sugar detox starts this Wednesday!
010216 WOD
A. Group warmup
B. Mobility
C. 25:00 EMOM (5 sets)
Min 1: 100-meter run
Min 2: 12 thrusters (95/65)
Min 3: 150-meter row
Min 4: 6-12 strict pull-ups
Min 5: 20 sit-ups
>> On-Ramp
Modifications will be posted on the whiteboard.