Thank you to everyone for keeping things going last week. I learned a few things when I came back. You need practice writing scores on the board. You need to learn how to do perfect movements before you go fast. Good Mornings and Evil Wheels are slow and controlled not fast and sloppy. All movements are technique over speed! And some of you need to learn how to try new things and really try hard. The fish game on the rower is an excellent interval movement. Just because you don’t want to play doesn’t mean you shouldn’t do your best to try a new thing.
We are going to do a hero wod of sorts to celebrate the successful surgeries for Phillip and Dawn. Continue to pray for their complete healing. For now, this is how Phillip said he felt. Like he did too many GHD Sit-ups, was a little dizzy upon standing and full of “Grace” (30 C&J) which is his favorite wod. Next week, another birthday.
MONDAY 2-5-18 "Chopped Liver" 5 Rounds for time: 6 Clean & Jerk (135,95) 21 GHD Sit-ups 13 Burpees TUESDAY 2-6-18 Strength WOD: Back Squat then: 7 Rounds for time: 14 DB Deadlift (50,35) 14 Alternating DB Shoulder Press WEDNESDAY 2-7-18 For time: 30 OH Walking Lunges (45,25)plate 30 KTE 30 Sit-ups 30 Calorie Row 30 Sit-ups 30 KTE 30 OH Walking Lunges THURSDAY 2-8-18 Strength WOD: Power Clean then: 3 Rounds for time: 400 meter Run 12 Handstand Push-ups 3 Rope Climbs FRIDAY 2-9-18 Strength WOD: Shoulder Press then: Partner WOD 2 Rounds for time: Partner A: Sled Push 100' (225,155) Partner B: Hold Plank Switch places Partner A: 30 Thrusters (45,35) Partner B: Hold Paleo Chair Switch places SATURDAY 2-10-18 Open Gym from 8 to 10am