"If you want to be tougher mentally, be tougher. Don't meditate on it." -Jocko Willink
Skill Work: Pistols & Handstands
WOD
30-20-10
Toes to Bar
Box Jumps
August 17, 2017
August 16, 2017
"Success can never be purchased at a discount."
Strength:
Shoulder Press & Hold
WOD: 4 Rounds AMRAP
1:00/Work 1:00/Rest
Hang Cleans (135/95)
Calorie Row
Ring Push Ups
August 15, 2017
"Wisdom is knowing the right path to take. Integriry is taking it regardless of critics."
Strength:
Back Squats
WOD: For Time
1200m Run
30 Burpee Pull Ups
800m Run
20 Burpee Pull Ups
400m Run
10 Burpee Pull Ups
August 14, 2017
“If you find a path that has no obstacles, it probably doesn’t lead to anything of value.”
Strength:
1 Rep Power Snatch
WOD:
12 Min AMRAP
*EMOM Complete 5 Wall Ball Sit Ups (20/14)
AMRAP Wall Balls
Memorial Day Murph
Only One Class on Memorial Day
“Murph”
1 mile Run
100 Pull ups
200 Push ups
300 squats
1 mile run
5-27-17
“Chris Kyle”
1 mile run
5 Rope Climbs
Then
4 RFT
20 KB Swings 53/35#
20 Box Jumps 24″/20″
Then
5 Rope Climbs
1 mile Run
The Numbers:
1 mile for each of his children
4 tours of duty in Iraq
10 total wall climbs for years of service
160 total reps for number of confirmed kills
5-26-17
Hero WOD:
DT
5 Rounds
Deadlift, 12 reps
Hang clean, 9 reps
Push jerk, 6 reps
(155/105)
Ab AMRAP
5-25-17
Strength:
Deadlifts
WOD:
2 Rounds
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15 Min Time Cap
5-24-17
Strength:
SnatcH Complex
WOD:
1000m Row
40 Back Squats (135/95)
400m Back Pedal
5-23-17
Strength:
1 Rep Push Press
WOD:
15 Min AMRAP
5 Wall Climbs
10 Box Jumps
15 Air Squats
EMOM 5 Sit Ups
