20 min AMRAP
5 Handstand push-ups
10 Knee’s to Elbow
15 Med ball cleans – 20/14
“Remember, the thoughts that you think and the statements you make regarding yourself determine your mental attitude. If you have a worthwhile objective, find the one reason why you can achieve it rather than hundreds of reasons why you can’t.”
Napoleon Hill
5 Rounds for time of:
12 Wall Balls 20/14
12 Kettle Bell Swings 55/35
Row 300M
Nobody who ever gave his best regretted it.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Scaled
50 Burpee pull-ups
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”
Muhammad Ali
Boxing Champion
SWOD
Back Squat 5 x 3
WOD
6 x 100M Run 30 sec. rest
When life gets harder, challenge yourself to be stronger.
SWOD
Bench Press 5 x 5 ME – work up to a 5 rep max.
WOD
12 min AMRAP
8 Thrusters 95/65
8 Pull ups
When you focus on problems, you’ll have more problems. When you focus on possibilities, you’ll have more opportunities.
Press 3 x 5 Max Effort
15 min AMWRAP
12 Push ups
8 Pull ups
25 Double unders
“Be thankful for what you have, you’ll end up having more. If you concentrate on what you don’t have, you will never ever have enough.”
WOD
7 Rounds of:
7 Overhead Squats 95/65
7 Burpee Box Jumps 20″
*
“Appreciation is a wonderful thing; it makes what is excellent in others belong to us as well.”
Francois-Marie Arouet de Voltaire
For time:
225/155 pound Deadlift, 21 reps
400 meter Run
225/155 pound Deadlift, 18 reps
400 meter Run
225/155 pound Deadlift, 15 reps
400 meter Run
225/155 pound Deadlift, 12 reps
400 meter Run
*
“Look well to this day. Yesterday is but a dream and tomorrow is only a vision. But today well lived makes every yesterday a dream of happiness and every tomorrow a vision of hope. Look well therefore to this day.”
For time:
20 inch Box jump, 30 reps
Rope climb, 3 ascents
55 lb Kettlebell swing, 30 reps
30 sit-ups
95 pound Hang power clean, 30 reps
800 meter Run
30 Slam balls 15/20
*The only person you should try to be better than, is the person you were yesterday.
Clean 3-3-3-3-3-3-3 reps.
Scaled – Clean Skill Work
Row 3 x 500M
*
“Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as to what you do with what happens.”
