W.O.D. and Endurance Thursday 6/25/20

24
Jun

W.O.D. and Endurance Thursday 6/25/20

DAILY MINDSET
“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.


Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of…
3 Toes to Bar, 16 Overhead Stationary Lunges 75/55 R/L=2, 16 Pushups
6 Toes to Bar, 16 Overhead Lunges 75/55, 16 Pushups
9 Toes to Bar, 16 Overhead Lunges 75/55, 16 Pushups

[Add 3 Toes to Bar Each Round]


Core Work Accessory-16 min

16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest


CFR Endurance

*For newbies –An endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

As many rounds + reps as possible in 35 minutes of…

7 Toes to Bar
14 Overhead Plate Lunges 45/25 R/L=2
7 Pushups
14/10 Calorie Machine
200m Med Ball Run 30/20 (=20 reps if caught on run at end)