Tuesday
“The miracle isn’t that I finished. The miracle is that I had the courage to start.” -John Bingham WOD: 5k Run. Out & back headed south on the B-line trail. I Just felt like running + New On-Ramp graduates!
Monday
“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
Sunday
“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
Saturday
“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
Friday
“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.
Thursday
“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.
Wednesday
“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.
Tueday
“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)
Monday
Monday: Lets go. Fall, but RISE. The harder you fall, the bigger the bounce. RESILIENCE. Decide everyday to be better than yesterday. Seek progression not perfection. Never lose sight of what you want or why you seeking to attain it. Start each day knowing you are made greatness, and that GREATNESS can only be DEFINED
Saturday
The word Halloween is first attested in the 16th century and represents a Scottish variant of the fuller All-Hallows-Even (“evening”), that is, the night before All Hallows Day.[5] Although the phrase All Hallows is found in Old English (ealra hālgena mæssedæg, mass-day of all saints), All-Hallows-Even is itself not attested until 1556. Wikipedia 10a Oly-lifting:
