“Do not speak badly of yourself . For the warrior within hears your words and is lessened by them.”- Old Japanese Samuri Proverb
Part A:
In 10 Mins
5×2 @ 80%
Push Jerks
Part B:
10 Min AMRAP
1 mile Run
Max Calories on Bike
-Rest 4 mins
8 Min AMRAP
800m Run
Max Calories on bike
-Rest 3 mins
6 min AMRAP
Run to Hanover
Max Calories on Bike
-Rest 2 mins
4 Min AMRAP
200M Run
Max Calories on Bike
-Rest 1 Min
2 Min AMRAP
150m Run
Max Calories on Bike
“Your mind is your best weapon.”
Part A:
Power Snatch
5×2 @ 80% Of 1 RM
Part B:
For Time (10 Min Time Cap )
30 Overhead squats
15 Lateral Burpees over bar
20 Power snatches
15 Lateral Burpees over bar
10 Full snatches
15 Lateral Burpees over bar
*Barbell 115/85
“Difficult situations don’t make you they reveal who you truly are.”
Partner WOD:
5 Rounds for time
20 Wallballs 20/14
20 V-up
Hanover Wallball Carry
*One Partner works at a time, Run is completed together
“Overthinking the details will not get you to the Crossfit games.”
WOD:
“Running Burping Fran”
Run to Hanover
21-15-9
Thrusters
Burpees
Monster Mash:
“HANOVER BADGER”
3 Rounds For time
30 Full cleans 95/65
30 Pull-ups
Hanover Run
3-6-9-12-15
Push Jerk 135/95
Toes To Bar
“Jt”
21-15-9
Handstand pushups
Ring Dips
Pushups
*Rest 5 Mins between workouts
“Do not fear failure , In great attempts it is glorious even to fail.”
Part A:
10 Rounds
50 Ft Sled push (4×45/3×45)
*Rest 1 Min Between Rounds
Part B:
30 Hang Power Cleans 135/95
20 BarFacing Burpees
1000M Run
*Time Cap : 10 Mins
“Control the mind and the mind will command the body .”-Bohdi Sanders
Part A:
5X5 Bent Over Barbell Rows
Part B:
7 Min AMRAP
15/12 Calories on Bike
9 Box Jumps 30”/24”
Rest 2 Mins
7 Min AMRAP
15/12 Calories on Bike
9 Toes To Bar
“Do not regret what is done.”-Miyamoto Musashi
Part A:
3 Overhead Squats
On the 2:00 X 5 sets
*Use same weight across all sets @ 80-85% of 1RM
Part B:
“Overdue”
10 Min AMRAP
Row For Calories
Every 2:00 (Starting @ 0:00)
15 Overhead Squats 95/65
*Score Is Total Calories Accumulated
“Champions dont blame the tools they’ve been given , Champions sharpen them .”
WOD:
“Adderall”
10 Min AMRAP
1 Mile Run
Max Clean and Jerks 135/95
Rest 3 Mins
7 Min AMRAP
800m Run
Max Power Snatches 115/85
Rest 3 Mins
4 Min AMRAP
400M Run
Max Thrusters 95/65
“Remember there is no such thing as a small act of kindness. Every act creates a ripple with no logical end.”-Scott Adams
Part A:
3 Bench Press
On the 2:00 Min X 5 sets @ 80-85%
*Use Same Weight across all sets
Part B:
“Bundle Up”
10 Min AMRAP
5 Pull ups
30 Double unders
10 Push ups
“I was complaining because I had no shoes , Until I met a man with No feet .”-Confucius
Partner WOD:
Partner A : 400m Run
Partner B: AMRAP of….
20 Kettle Bell Swings 53/35
20 Box Jumps 24/20
*Switch after every run and pick up where partner left off, Score is number of rounds/reps completed by both partners together
