Black Friday W.O.D. 11/27/20

26
Nov

Black Friday W.O.D. 11/27/20

*ALL CLASSES OPEN!

DAILY MINDSET
“Live life on purpose”” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.


Conditioning WOD – 35 minute cap

For Time:
25 Toes to Bar, 25 Box Overs, 2 Deadlifts
25 KB Swings, 25 Wall Balls, 4 Deadlifts
25 Toes to Bar, 25 Box Overs, 6 Deadlifts
25 KB Swings, 25 Wall Balls, 8 Deadlifts
25 Toes to Bar, 25 Box Overs, 10 Deadlifts

KB 70/55
Wall Ball 30/20
Box 24/20
Heavy Barbell: 335/235

Box 24/20
Heavy Barbell: 335/235

*Scale Deadlifts with a weight that you would consider heavy, that if you were fresh you could complete a strong 3-5 reps unbroken. For those who need percentages, use a weight that is 70% of your 1 rep max
*Scale Toes to bar with toes high, knees high, lay on back and complete toes to rig or abmat situps
*Box Overs – jump on top, no need to stand up, and get to the other side = 1 rep


OPTION 1 – Extra Work (Before or after class)

Snatch Technique
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single heaving Snatch Balance
C. Work up to a heavy High Hang Squat Snatch (from the pockets not the knees)


OPTION 2 – Extra Work

Core

Accumulate 2 minutes of L-sits https://www.youtube.com/watch?v=LCoq2cTggQQ

*Use boxes or benches to hold self. Try rings if your feeling froggy, as the stability will make it increasingly difficult