Reminder: No evening classes- Halloween Costume WOD @6pm!
21 KB swing(53,70) Go heavy
21 Box Jump (20,24″)
15 KB swing
15 Box Jump
9 KB swing
9 Box Jump
“In that moment, I decided to make a concerted effort to give priority to the things in life that are actually worth my attention and effort. I highly doubt that as I lie on my deathbed I will say, “Man, I wish I had gotten more involved in that Twitter battle and spent less time outside truly living.” The list of things I thought I needed to be happy has gotten shorter over the past weeks. I am traveling lighter than I ever thought I could. What are you carrying on your journey?”–What Really Matters
P1. EMOTM x 10 min. Max reps strict pullups with least assistance/max weight.
*Mark what assistance/weight you used for each round with # of reps completed.
*Can change assistance/weight each round if needed.
P2. Back Squat 5×5. Increasing each round to a 5 rep max.
*Post weights for each working set and final heaviest set of 5.
“Inspiration can be derived from countless sources throughout a person’s life. What inspires you depends on who you are and what things you are looking for on your journey. People, both what they represent and what they have accomplished, are often a source of inspiration.” –Inspiring Grinders
What inspires you?
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 14,20# 10′
Sumo deadlift high-pull, 55/75# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55/75# (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
50 Handstand push-ups while partner holds handstand (can split reps up however you want)
50 Toes-to-bar while partner hangs from the bar (can split reps up however you want)
50 Shoulder to overhead with bar (65,95#) while partner holds bar in front rack (can split reps up however you want)
Then, both partners lunge 90’ with the bars in a front rack position (man first, then woman, both can be moving)