W.O.D. and Endurance Thursday 11/14/19

14
Nov

W.O.D. and Endurance Thursday 11/14/19

DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

From a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

When we recognize through his very own admission that his success was found through his unyielding desire to work through adversity after adversity… we too, can see our potential in whatever we choose to pursue.

Greatness is not by chance. It is by choice.
We just need to work for it.

Skill/Conditioning WOD

3 Rounds for time of…
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Ski Erg

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

RX Dumbbell weight 50/35

GENERAL

  • The priority workout is more on control and quality of movement than on speed
  • Athletes will complete all 3 rounds of the 4 movements before moving onto the ski
  • After all ski calories are completed, athletes will move back to the 3 rounds of the 4 movements

STRICT MOVEMENTS

  • Choose strict movement variations that allow you to complete the 5 reps in no more than 2 sets per round
  • Strict Handstand Push-up Subs:
  • Reduce Reps
  • 15 Push-ups
  • Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
  • Strict Pull-up Subs:
  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows

DUMBBELL MOVEMENTS

  • Athletes choose their own loading on the dumbbell movements today
  • The dumbbell movements should be challenging, unbroken each set
  • Use 2 dumbbells for the strict presses
  • Use 1 dumbbell for the bent over rows and complete 10 reps each side
  • It is ok to have different weights for the two different dumbbell movements

Ski Erg

  • If Unable to ski:
  • Equal Calorie row or bike

CFR Endurance WOD – 30 min cap

3 Rounds…
15 Hand Release Pushups
15 Jumping Pullups
15 Barbell Strict Presses 75/55
15 Ring Rows

70/50 Calorie Row

3 Rounds:
15 Hand Release Pushups
15 Jumping Pullups
15 Barbell Strict Presses 75/55
15 Ring Rows