“Discipline is the bridge between goals and accomplishment.” Jim Rohn Mobility: Strong Bottom Position+overhead shoulders WOD: Part 1. Thruster 5×3 Incrementing each round, 5 total, to a solid heavy set of 3. (compare) Part 2. AMRAP 12min. 5 Thrusters (65% of your 3rm.) 10 pushups w/release 15 double-unders
“Study of the Day: What That Venti Coffee Really Says About You” from The Atlantic. “Opportunities are never lost; someone will take the ones you miss.” -Andy Rooney
“Always do your best. What you plant now, you will harvest later.” Og Mandino Oly-Lifting: Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets Snatch push press + overhead squat
“The weeds keep multiplying in our garden, which is our mind ruled by fear. Rip them out and call them by name.” Sylvia Browne WOD: Make up/Skill/Goat. 1. Helen 2. Total 3. Goat: 2-3 weaknesses. 1-2 gymnastics movements, 1 strength. AMRAP in 15min.
“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” -Confucius Mobility: Hammies + overhead shoulders WOD:‘DT’ 5 Rounds 12 Deadlift 9 Hang Power Clean 6 Push Jerk (105,155#) *20 min cap (Compare) 415 Competitors: Gymnastics skill: 1.
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” Wayne Dyer Mobility: Row Prep: Pain ball hammies+ spiderman/hammies WOD: Row. 50-40-30-20-10 Calories. Partner effort, one rows while the other rests, switch until all rounds are done.
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” -Norman Vincent Peale Mobility: Keg drill, lower leg bits WOD: ‘Helen’ 3 Rounds: Run 400m. 21 KB swing (35,53lb.) 12 pullups (compare)
