07/09/2019

07/09/2019

  July 9, 2019
07/09/2019

Alexis – How many rounds did I do?
Mindset
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Weightlifting
A) : Romanian Dead Lift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Handstand Walk Practice*

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Sets #1+2+3 – 35% of 1RM Deadlift
Sets #4+5 – 40%*

*RECORD SETS 4 & 5 IN WODIFY

*HS Walk Practice can be the following:
Weight Shifting Drill – https://www.youtube.com/watch?v=OAfvOJUovdg&feature=youtu.be
Shoulder Taps on Box or against wall – https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be
Wall Walks

Metcon
B): “Sugar Daddy” (Time)
21-15-9 Deadlifts , 225/155
400m Run after each round

RX+ (as written)
RX (205/135)

Scaled: 155/105

Target: 7-10min
Time Cap: 15min

Next Level
C) : 21 Guns (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

Rx Plus: As written
Rx: 15-12-9
Scaled: Banded Strict PU, Elevated Strict HSPU, 15-12-9 or 12-9-6

Target: 8-10min
Hard Cap: 12min