W.O.D. Friday 4/30/21


W.O.D. Friday 4/30/21

Pro wrestling questions?! Many of you are seeing these advertisements around the gym and are asking questions.

So a few months ago I had a family who met with me who put on professional wrestling events where they used to live before moving this way. The husband works for O’ Reilly and his wife an elementary teacher here local at McCulloch in Republic.

The goal here is to have a clean, family friendly event that is not offered anywhere else in the area… And after talking with them on several occasions I’ve decided to have CFR host these potentially monthly events where they will seat about 250 people both VIP and general admission. May 15 will be the first show we host at CFR.

There will be food, fun music, time to meet the wrestlers, and a nice time to bring the family.

Both of our businesses will be sponsors of this first event so we already have our tickets as a family and are excited to go. I’ve never been to anything like this. My kids are pumped.

On that note, whether you want to pre-buy tickets or just show up at the door May 15, the doors open at 6 PM and the bell rings at 7pm. We have tickets at the front desk but you can buy them the night of as well.

If you have any questions here is the organizers number 731-8174, or visit their website at https://icwfprowrestling.com.

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Squat Cycle – 12 minutes

*Last day before testing 1 rep max on Monday and Friday of next week

Maintenance Day

6 x 2 at 80% using a 12 minute EMOM – Every 2 minutes complete a set. Focus on perfect technique, staying tight, and finish quickly. We don’t need anymore of this in our lives. It’s time to test the GAINZZZ!

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
2 Rope Climbs
10 Deadlifts 315/225
20 AbMat Sit-ups
10/7 Calorie Machine

  • Scale both rope climbs with: 2 Half rope climbs, 8 Rope Walks, 10 Ring Rows + 10 Knees to Elbows, OR 20 Ring Rows
    *Scale Abmat situps with crunches or feet anchored

Extra Work

Clean Work – 36 min (12 min at each station)

A. 5 x 2 Clean Pulls 80-110% of 1 rep
B. 5 x 2 Tall Clean -Lightweight – get under the bar AFAP
C. Full Cleans

Extra Work 2

Run Accessory
800m Jog/Run (make it as hard or easy as you’d like)