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Monday Dec 9th WOD


DAILY MINDSET

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.

I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I'm not a natural with this. I can’t afford it. I’m afraid of what might go wrong. Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.

A powerful perspective we can take into our day: we sometimes can forget that we have wings.

Strength: Build up in weight each set

4 WORKING Sets: 1 Push Press 2 Push Jerks

*You will perform a few warm up sets before you get to your working weight..then increase weight each working set.

Conditioning:

21-15-9

Toes to Bar

OHS (Rx+115/75) (95/65R Rx)

-Rest 2 Min

9-15-21

Hang Power Clean (135/95 Rx+) (115/85 RX)

Burpee over Bar 


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups