W.O.D. Friday 8/7/20

6
Aug

W.O.D. Friday 8/7/20

DAILY MINDSET
“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.

When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.


Conditioning WOD

On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
8 Overhead Stationary Lunges R/L=2 (95/65)
9/7 Calorie Machine
8 Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

DESCRIPTION

  • This fast paced interval conditioning piece uses a lighter barbell and bike for 5 shorter stations
  • There are 5 total rounds that start every 5 minutes [0-5-10-15-20]
  • After completing the 5 stations, you’ll rest with whatever time remains in the window until the next round
  • Record your times for each of the 5 rounds
  • Your final score will be the slowest of the 5 rounds
  • Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover

Accessory

Midline Recovery
30-25-20-15-10:
AbMat Sit-Ups
Hollow Rocks Video

After Each Round:
2 Minute Machine Recovery