10/09/2018

10/09/2018

  October 9, 2018
10/09/2018

Mindset
“Everyone dreams, but not equally. Those who dream at night, wake in the day to find that it was all vanity. But those who dream during the day are the dangerous ones, for they may act on their dreams with open eyes, to make it possible.” – T.E. Lawrence

Everyone dreams.
Yet there is a very fine line between dreaming and executing, despite it being blurry at times.
It’s action.

Metcon
“Inside Out” (Time)
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Wreckbag Run (50/35)
21 Burpee Box Jumps (24″/20″)

R+(OPEN): as written
Rx(PERFORMANCE): 155/105
Scaled(FITNESS): 115/80, burpee step ups

Target Time 12-15min
Time Cap 20min
Next Level
Metcon (AMRAP – Reps)
Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

R+ – as written
Rx – C2B pullups + Pushups
Scaled – 50 single unders, pullups + pushups

100/7: Metcon (Time)
100/70 Calorie Ski Erg for Time
*On the 0:00, and every 2:00 following, complete 20 Hip Extensions

Substitute for Ski Erg:
A) On the Assault Bike for 70/50 Calories
B) On the Rower for 100/70 Calories

Substitute for hip extensions: complete 20 empty barbell good mornings.