August 25, 2017

“Everything succumbs to hard work over time.”

Skill: Double Unders

WOD:

1-2-3-4-5

Rope Climbs

5-10-15-20-25

Ring Dips

10-20-30-40-50

Straight Leg Sit Ups

August 24, 2017

“Failure is a filter to find success.”

NWOB-Competition (Few Changes) Partner WODS

WOD 1
AMRAP – 12 min
10 Russian KB Swings  (53/35)
10 Power Snatch (75/55)
10 Box Jumps/Step Ups (24/20)

Rest 3:00

WOD 2
AMRAP – 10 minutes
10 WB’s (20/14)
10 Hang Power Cleans (65/45)

Rest 5:00

WOD 3
(15 Min Time Cap)
For Time:
500M Row
15/10 Thrusters (65/45)
15 Burpee Box Overs (24/20)

August 23, 2017

"Until you believe you can do it, it's going to be difficult to convince anyone else you can do it."

Strength: Sotts Press

WOD: 15 min AMRAP
60 Deadlifts (185/125)
50 Toes to Bar
40 Overhead Lunges
30 Clapping Push Ups
20 Ground to Overhead
10 Wall Climbs

August 22, 2017

August 22, 2017

"There are no shortcuts. Shortcuts make for a longer delay."

Strength: Back Squat

WOD: Running Shoes Needed

August 21, 2017

"We all have 1440 minutes every day. Accept that you can't do everything, but focus on what's important and do those things well."

Strength: Jump Shurg/Power Clean

WOD:
27-21-15-9
Push Press
Med Ball Squat Clean

August 18, 2017

"Greatness demands more."

Strength: Members Choice

WOD:
4 Rounds:
10 Front Squats (155/105)
200m Farmers Walk (55/35)
**10 KB Swings when you drop the KettleBells during the walk**

August 17, 2017

"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 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