03/12/2019

03/12/2019

  March 12, 2019
03/12/2019

Marshall & April
Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of “success” is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Let’s choose the latter, as we know how different those two trajectories will be.

Metcon
4-Wheel Drive (4 Rounds for reps)
AMRAP 4:00:
35/25 Calorie Row
25 x 10m Shuttle Sprints
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
30/21 Calorie Row
20 x 10m Shuttle Sprints
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:
25/17 Calorie Row
15 x 10m Shuttle Sprints
Max Power Cleans (185/135)

Rest 4:00

AMRAP 4:00:
20/13 Calorie Row
10 x 10m Shuttle Sprints
Max Power Cleans (205/145)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80, 135/95, 155/105, 185/135
Scaled (FITNESS): Row – 30/21, 25/17, 20/13, 15/9, Weights 95/65, 115/80, 135/95, 155/105

Target:
1. 5reps plus
2. 8 reps plus
3. 10 reps plus
4. 10 reps plus
Next Level
Metcon (No Measure)
HANDSTAND WALK

10:00 of practice

– Shoulder taps (Facing away or toward wall, feet on a box)
– Freestanding HS holds
– Varying distances

Metcon (No Measure)
2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

A chance to practice our mechanics.

Rx: As written
Scaled: DB Push Press (35/20)