Tuesday, 2 April 2019

April 2, 2019

WOD BRIEF + GROUP WARM UP  (0:00-10:00) 

Teams of 2

AMRAP 8: 

100 Meter Rowling 

10 Meter Burpee Broad Jump Out 

10 Meter Walking Luge Back 

 

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back. 

 

## Barbell Warmup 

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations 

5 Strict Press 

5 Stiff Legged Deadlifts 

5 Hang Power Cleans 

5 Front Squats 

 

MOBILITY (12:00 - 15:00) 

 

 

TEACHING (15:00 - 30:00) 

 

 

REHEARSAL (30:00 - 35:00) 

 

 

STRATEGY + WOD (35:00 - 60:00) 

 “Doce"

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20) 

 

Rest 4 Minutes 

 

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

 

Rest 4 Minutes 

 

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

 

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

 

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

 

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

 

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

 

When we missed the lift, what were our immediate thoughts?

When we were cut off on the road by another car, what did we say to ourselves?

When the gossip arrived in the locker room, what did we first think?

 

If our thoughts become actions, this must be where we start.

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