Today's Workout

“The best way to change the world is to first change yourself.”

Part A:
in 18 mins find new
Front squat Maximum

Part B:
2 rounds for time:
125 double unders
750/600 meter row
50 wallballs 20/14
*time cap 15mins

“Never let things that you want make you forget what you have.”

WOD:
20 min AMRAP
18/15 calorie bike
12 toes to bar
9 double dumbbell push press
12 front rack lunge in place
* dumbbell weight is 50s/35 s

“When your mind is discipline your life will reflect that.”

Congratulations to Jules Boucher on becoming our May athlete of the month. We are all very proud of the athlete he has become, over coming injury and growing stronger by the day. Here he graces us with his hero WOD…………

“Jules”
10-9-8-7-6-5-4-3-2-1-
cleans (155/115 115/85MRX)
pull ups
*after each set 2 tire flips

“Replace worrying thoughts with confident ones and see how your life changes.”

Part A:
Gymnastic practice
2 rounds 1 min each movement
1. Handstand against wall
2. Free standing handstand
3. Handstand walking

Part B:
For time
800m-600m-400m runs
40-30-20 deadlifts (135/95)
20-15-10 handstand push ups

“Everything you can imagine is real .” -Pablo Picasso-

Part A:
Back squat
in 18mins Find 1 rep MAXIMUM

Part B:
10-9-8-7-6-5-4-3-2-1
Frontsquats (115/85 MRX 95/65)
burpee box jumps (24/20)

“There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”-Albert Einstein-

Partner WOD:
buy in 1000m row (each partner does 500m)
then 3 rounds of :
40 KB deadlifts (53/35)
40 situps
30 pull-ups
40 KB swings
40 KB facing burpees ( jump over KB each rep)
30 Hand releasing pushups
20 synchronized squats
buy out…
400m run

“Imperfection is beauty, Madness is genius and its better to be absolutely ridiculous than to be absolutely boring.”-Marilyn Monroe-

WOD:
5 rounds for time
50 double unders
16 Dumbbell snatches (50/35 MRX 35/25)

Monster mash:
Daily WOD

-rest 5 mins-

3,6,9,12,15,12,9,6,3
power cleans (115/85)
front squats
push jerks

-rest 5 mins-

Run 400m
then……40-30-20-10
wallballs (20/14)
box jumps (24/20)
then …..
Run 400m

“Ability is what your capable of doing. Motivation determines what you do . Attitude determines how well you do it.”-Lou Holtz-

Part A:
Front squat  8×1 @ 85%

Part C:
“Grace”
30 clean + jerks for time (135/95)
*build to heavy double first in 7 mins then proceed

“The best way to predict the future is to create it .”

Murph training:
6 rounds for time
200m run
10 thrusters(95/65)
10 pull ups
200m run
10 toes to bar
10 Push ups

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” -Ralph Waldo Emerson –

Part A :
2 cleans + 1 jerk
in 14 Mins building

Part B:
3 rounds for time
400m run
21-15-9 thrusters (95/65)
1000/800m Bike