3 Rounds for time of:
10 Deadlifts 315/205#
20 Ring Dips
30 GHD Sit-ups
40 Double Unders
50 Air Squats
(WoD courtesy of Pat Sherwood)
...and the Quote:
"If you're training for life all you need is one workout that you pour your heart into. you should be in and out of the gym in 60 minutes or less. Training for competition is a different story."
-Pat Sherwood
The most successful in the world realize that it takes commitment to acheive greatness. This means waking up earlier than everyone else wakes up, going to sleep after everyone else goes to sleep and putting time and energy every day into a goal. Simply put it just takes time, sacrifice and persistence even when it looks like there's no hope or nothing to gain; they just keep driving forward having faith that their goal is just out of reach. There's nothing glamorous in the process of becoming successful, however the fruit of the labor is MUCH sweeter! Are you committed to reaching your goals? If so, how committed are you?
ReplyDelete6am
ReplyDeleteBrian H. 24:35 275/abmat/su
Fred 22:03 275/GHD/su
Tracy 25:50 155/band/abmat/su
This week in structured strength...
ReplyDeleteMonday 6:30, Tuesday 10:30a, Wednesday 7am
Hang Power Snatch- warm up then 6 sets of 2, increase weight each set or use working weight through sets
Pause Back Squat- warm up then 5 heavy sets of 3 at the same weight. 5 second Pause in bottom
Farmers Carry- 100m x4 increase weight each set or use working weight through sets
Accessories
1) RDL 3 sets of 10 2)Face Pull 4 sets of 10-15 3)Russian Twists 4 sets of 10-15
Keith - my mistake. My deadlift weight was 255# not 265#
ReplyDeleteMike T. 17:56 Rx (home gym)
ReplyDelete5:30
ReplyDeleteZack 28:09 315/275 ab
Kevin cap 185 ab
Patrick 27:32 255
Shawna 25:10 115 su band
Bill 24:50 275 band
Candi 25:00 105 band ab
Ryan S 20:49 205 su ab
Jason I 23:32 225 su ab
John 25:50 240 band ab
Jill C 23:33 155 su band
6:30
Kyle B 21:20 scale 53 1/2 reps
Marni 23:22 125 band ab su
Sarah S 23:43 115 su
Chet 23:56 185 su band
Rebecca 16:45 105 ab
Chris B 22:47 135 band ab
Nick C 29:27 scale
Matty B 29:35 scale
Conn 23:20 scale
Dave N 31:42 scale
Stephanie C 23:21 scale
Alison 23:17 band
Dave S 25:15 155 ab su
5:30 Mobility
ReplyDeleteMatt H
7:00AM
ReplyDeleteMark 30:29 Ab/Band 205
Pete 25:12 295 1/2 ghd
9:30AM
Becca 20:51 scaled
Kara 21:36 scaled
Chris T 22:12 scaled
Barb 24:19 scaled
Nick Z 19:48 225@/ab 30/ ghd 60
Bre G 24:33 85#/AB
Jill 23:33 scaled 115#
Susan 19:44 135#/band/abmat
Diane 23:32 scaled
Aimee 25:05 Rx
3:30PM
Denise 25:58 115#
Alex 24:52 205/185/155
4:30PM
Roman 24:03 205#
Anne 24:43 103#AB/Band
Matt H 23:48 155/AB
Jill 25:53 scaled
Nick S 24:50 scaled 175#
Erika 24:57 scaled
Keith 22:49 225#
Tim Mcc 26:46 DUA
Heather 24:00 scaled
Heather, thank for dropping in!!!
5:30 boot camp
ReplyDeleteAlejandra
Alison
Alona
Jen
Marci
Tim
Sharon
welcome back Sharon!