Mental Toughness

Day 4

Warm-up:
500m row
15 burpees

Strength WOD:
Hang Power Clean
5-4-3-2-1 kept it at 95lbs.. wrist was buggin me

Conditioning WOD:
3 rounds of
50 air squats
15 pull-ups
10 Hang Power Cleans

11:52 (Rx 95lbs)

"If you really want it"...

Day 3

Warm Up
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups

WOD
In teams of 2-3
AMRAP in 20min
200 meter sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups

Team WOD: Chris Lee
2 rounds 40singles
*Rx: double unders, 45lbs
finisher: team mile w/ 35lbs sandbag

Passion Trumps Logic

Day 2

Tuesday

Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates

WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups (Rx: strict)

5 rounds for max reps. There is NO time component to this WOD.

Rx: (bench reps/pullups)15/10, 14/9, 12/8, 8/7, 6/7

Inspirational

Day 1

Warm-up:
1200m run
Group Stretch

WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

jumping lunges: 21,15,15,14,10,10,9,10
khtt: 37,40,40,30,25,30,20,41
jumping squats: 20,10,10,10,10,10,10
sit-ups: 18,16,16,14,14,13,12,14
row: 49cal
total: 623


400meter 45lbs sandbag
3muscle-ups rings
3muscle-ups bar