248-650-9348
WOD: "BRITTANY'S" B-DAY WODDECK OF CARDSHEARTS = Air SquatsDIAMONDS = Push UpsSPADES = Box JumpsCLUBS = Pull UpsJOKER = 600 M Run"The years teach much which the days never knew." ~Ralph Waldo Emerson
Brandon's back...we just have so much fun! SKILLCLEAN & jERK6x2Snatch Drop5x3 (climbing)BB Reverse Lunge 5x63 each side/alternating WOD: 3 RFT6 Hang Power Cleans 135/959 Burpees15 Battle Ropes"He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying." ~Friedrich Nietzsche
SKILLBENCH PRESS4x3RMPush Press1 set 15-20 reps1 set to failure WOD: 3 RFT15 Kettlebell (70/55)12 HR Chest Slap Push Ups9 Strict Pull Ups6 Strict HSPU3 Strict Ring Dips/3 MU's"We may fail of our happiness, strive we ever so bravely; but we are less likely to fail if we measure with judgment our changes and our capabilities." ~Agnes Repplier
SKILLSnatch Drop6x2 (climbing)OHS 1-2Lateral Bounds6x4 (1=1) WOD: 5 RFT50 Yd Heavy Sled Pull15 GHD Sit UpsRest 2 Minutes btw rounds Pull should be heavy enough to force a walk. If you can run, weight is too light. Keep torso upright and heel to toe as you walk. This is about stimulus not score."Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the hand of faith." ~Henry Ward Beecher
SKILLPP (1 RM)Thrusters (3 RM) WOD: FIGHT GONE BAD5 Rds/Total Reps1 minute at each station for repsWall Balls (20/14)SDLHP (75/55)Box Jumps (20")Push Press (75/55)Calorie RowRest Compare to 10/6/12"Nothing is impossible when we follow our inner guidance, even when its direction may threaten us by reversing our usual logic." ~Gerald Jampolsky
SKILL TESTINGDeadliftsFront SquatsBurpeesPull UpsUse your skill test sheet to determine which weight to start with or 50% of your max. For body weight movements, we will be going for unbroken max number of reps WOD: 4 RFT25 Squats8 HSPU10 Push Ups8 Pull Ups25 Squats8 HSPU10 K2E/TTB"For every man there exists a bait which he cannot resist swallowing." ~Friedrich Nietzshe
