02/09/2019February 9, 2019
One of the greatest to enter the boxing ring offers us a quote that effectively summarizes his legacy in a single sentence.
Who we are today, is a direct reflection of our choices from yesterday.
And who we will become tomorrow, will be a reflection of the choices we make today.
Thereâ€™s no talent here. No born ability. Only, choices.
The question arises – will there be a difference?
100/70 Calorie Bike “Buy-In”
42 CTB Pull-Ups
30 Overhead Squats (115/80)
18 Power Clean and Jerks (115/80)
*Must split reps evenly!
Rx Plus (OPEN): As written
Rx (PERFORMANCE): 100/70 cal row, Pull-ups, 95/65
Scaled (FITNESS): 100/70 cal row, Ring Rows, 75/55
Time Cap: 30min
With grip as narrow to “jerk width” we can, building to a heavy set of 3 with all repetitions taken from the rack.Form over load today – elbows must be locked out throughout, heels down, and in sound control as we build to a heavy set.
*RECORD HEAVIEST SET IN WODIFY
Part B) Pause Overhead Squat
With 75% of our heaviest triple completed above, 2 x 30s holds in the bottom of our squat. Rest as needed between sets.
5:00 On, 2:30 Rest
4:00 On, 2:00 Rest
3:00 On, 1:30 Rest
2:00 On, 1:00 Rest