W.O.D. 1.25.22

Front Squat 

2-2-2-2-2-2

Cash out:

AMRAP in 10 Minutes:

20ft OH Walking Lunge (65/95#)

10 Front Squats (65/95#)

2 Wall Walks

 

Quote: 

"Hard work is an essential element in tracking down and perfecting a strategy or in executing it." 

 Charlie Munger

W.O.D. 1.24.22

AMRAP in 18 Minutes:

50 Alternating Dumbbell Snatch (35/50#)

40 Single Arm Dumbbell Clean and Jerks (35/50#)

(alternate every 5)

30 Dumbbell Thrusters (35/50#)

20 Single Arm Dumbbell OHS (35/50#)

10 Devils Press (35/50#)

 

 

Quote: 

Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference. 

- Lou Holtz

W.O.D. 1.23.22

20 Sets for distance:

:20 row, bike, or ski

-- Rest :10

then...

On a 10:00 clock:

AMRAP DB box step-ups (20/24"--35/50#)

Quote: 

Time plays a role in almost every decision. And some decisions define your attitude about time. 

-John Cale

W.O.D. 1.22.22

7 sets for load of:

1 thruster/push press/ push jerk/ split jerk

Cash out:

20 Calories Air Bike

20 Thrusters 65/95#

20 Calories Ski

Quote: 

Some people say I have attitude - maybe I do... but I think you have to. You have to believe in yourself when no one else does - that makes you a winner right there. 

- Venus Williams

W.O.D. 1.21.22

AMRAP in 15 Minutes:

9 Power Snatch (75/115#)

15 Bar Facing Burpees 

21 Toes to Bar

Quote: 

You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you. 

- Brian Tracy

W.O.D. 1.20.22

50-35-20 Reps of:

Wallballs (14/20 to 9/10 ft)

Pull-ups

Ab-mat Sit-ups

Quote: 

People may hear your words, but they feel your attitude. 

 John C. Maxwell

W.O.D. 1.19.22

TEST DAY - RECORD RESULTS

5 RM Deadlift 

Cash out:

MAX Calories Air Bike  or C2 Bike in 10 Minutes

Quote: 

Your attitude, not your aptitude, will determine your altitude. 

- Zig Ziglar

W.O.D. 1.18.22

5 Rounds for time of:

21/18 Calories Row

15 Box Jumps (20/24")

12 Deficit Handstand Push-ups (2/45#  4/45# plates)

1 Legless Rope Climb (15ft)

Quote: 

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. - Lou Holtz

W.O.D. 1.17.22

TEST DAY - RECORD RESULTS

40 Squat Clean and Jerks (125/185#)

Quote: 

There's a fine line between love and hate, so fine that you don't know you've lost balance until it's too late. — Tamsyn Bester

W.O.D. 1.16.22

Teams of 2- "You go, I go"

0-10 Minutes

80/100 Calories Assault Bike

25 Synchronized Lateral Burpees over the Bar

10-20 Minutes

80/100 Calories Ski 

25 Synchronized Bar Facing Burpees over the Bar

20-30 Minutes

80/100 Calories Row

25 Synchronized Burpees Box Jump Overs

Quote: 

“Grit is the grain of character. It may generally be described as heroism materialized, spirit and will thrust into heart, brain, and backbone, so as to form part of the physical substance of the man.” 

— Edwin Percy Whipple

W.O.D. 1.15.22

5 Rounds for time of:

10 Power Cleans (135/205#)

10 Deadlifts (185/275#)

Cash out:

Your choice 

50 GHD Sit-ups

or 

50 Hip Extensions

or 

50 Hip Back Extensions

Quote: 

“Every great story happened when someone decided not to give up.” 

— Spryte Loriano