Saturday 9.23.17

As many rounds and reps as possible in 10 minutes of:

3 Muscle Ups
6 Deadlifts (245/165)
9 Handstand Push Ups

1) Every minute on the minute for 14 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

“Beware the fury of a patient man.”~John Dryden

Friday 9.22.17

As many rounds and reps as possible in 15 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

“Don’t be distracted by criticism.  Remember, the only taste of success some people have is when they take a bite out of you.”

Thursday 9.21.17

For time:

50 Wall Balls (20/14)
20 Toes to Bar
800 M Run (MMS)
20 Toes to Bar
50 Wall Balls (20/14)

Compare to HERE

If you can find a path with no obstacles, it probably doesn’t lead anywhere. ~Frank A. Clark

Wednesday 9.20.17

Complete the following:

As many rounds and reps as possible in 3 minutes of:

5 Deadlifts (225/155)
5 Bar Facing Burpees
Rest 1 minute

Max Double Unders in 3 minutes
Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

5 Deadlifts (225/155)
5 Bar Facing Burpees

Compare to HERE

1) 4 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds.

“Being valuable is more sustainable than being impressive.”

Tuesday 9.19.17

3 rounds for time of:

400 M Run
10 Chest to Bar Pull Ups
15 Push Jerks (115/80)
30 KB Swings (53/35)

Rx’d + (135/95…70/53)

1) Tabata Handstand Hold 8 x 20 x 10

2) Tabata In and Outs 8 x 20 x 10

“Jealousy injures us with the dagger of self-doubt.”~Terri Guillemets

Monday 9.18.17

“The Chief”

5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to HERE

1)  Front Squat (work to heavy 5)

The Movie store is under new management and has requested that there is to be no parking behind their back door due to truck deliveries. 

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”~Vince Lombardi

Sunday 9.17.17

Rest Day

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