Today's Workout

“You create your reality , Manifest with child like creativity and Joy.”

Part A :
Cleans
Increasing Weight
3@75-80%
3@80-85%
2@85-90%
1@90-95%
1@95-100%
1@100-PR%

Part B:
10 Min AMRAP
60 Double Unders
10-20-30-….Wallballs 20/14

“You are not your thoughts.”

Part A:
Front Squats
4×3 Building Starting @80%

Part B:
“Microwave”
7 Thrusters 75/65
7 Pull Ups
7 Burpees

“Just as if you stop eating you die, if you stop continuing to challenge yourself , Your spirit will die.”-Master Byung In Lee

Part A:
Bench Press
4×3 @ 80%

Part B:
“Abbi”
Buy In :
50 Sit ups
15 Burpees
then …..
20-15-10
Deadlifts 225/155, MRX 155/115
Kb Swings 53/35 MRX 35/25
Then ….
Buy Out:
100 Double Unders MRX 200 Single Unders

“The purpose of all our training is to find peace within ourselves.”-Shifu Yan Lei

Partner WOD :
“Jo Vargas “
For time with Partner
400m Run (Together)
86 Push Ups
(Partner Holds Hollow Hold, No reps to be completed unless both partners are doing theyre job )
86 WallBalls
(Partner holds Plank )
86 Box Jumps 24/20
(Partner Holds Dumbbells 50s/35s)
400M Run Together

“The Person who’s says “it cannot be done” should not interrupt the person doing it.”-Chinese Proverb

Part A:
on the 2:00 x 3 sets
5 Deadlifts
*Start Working Set @ 75% and Build To Heavy 5 Reps

Part B:
11 Min AMRAP
5 Deadlifts 315/225
18 Wallballs 20/14
17 Burpees Over Bar

Monster Mash:
3 Rounds for time
18 Calories Rowing
18 Thrusters 95/65

7 Rounds for time
1 Rope climb
Handstand walk 1 Length of the gym

For time
400m Run
30 Deadlifts 155/105
20 Front Squats
10 Push Press
*Rest 5 Mins between rounds

“Empty your mind , Be formless, shapeless , like water . Put water in a cup , it becomes the cup . Water can flow or creep or drip or crash . Be water my friend.”-Bruce Lee

Part A:
On the 2:00 x 4 sets
6 Back Squats @ 70-75%

Part B:
Row Conditioning
7 Rounds
500M Row
*Rest 1 Min between rounds

“Light the lantern of your mind and keep it bright every single day.”-Shifu Yan Lei

Part A:
On the 2:00 x 3 sets
5 Push Jerks
*Start First Working Set @ 75% And Build in Weight From There Each Set

Part B:
12 min AMRAP
9 Push Jerks 115/85
30 Double Unders
9 Pull Ups
30 Double unders

“Do not dwell on the past, Do not dream of the future , Concentrate the mind on the present moment.”-Buddah

Part A:
Bench Press
On the 2:00 x 10 For total Load
10-9-8-7-6-5-4-3-2-1
*Must be unbroken

Part B:
5 Rounds x 3MIN AMRAP
3 Power Cleans 135/95
6 Pushups
9 Air Squats
*Rest 1 Min between rounds

“If you truly loved yourself you could never hurt another.”-Buddah

Part A:
Strict Press
5×5 Building

Part B:
3 rounds
400M Run
21 Thrusters 95/65

“The Mind is like water , when its turbulent , its difficult to see. When its calm , everything becomes clear.”

Part A:
Strict Weighted Pullup
A) Build to heavy single
B)5×5 @ 80% of heavy single

Part B:
3 Minute on , 3 Minute off (For Total Reps)
1. Max Calorie Row
2. Max Burpee Box Jumps 24”/20”
3. Max Double unders
4. Max Rope climbs
5. Max Calories on bike