Fantastic Four

Bashar, Spencer, Paul, & Meaghan!!!

If you ever want to test your mental fortitude, grit, and sheer willpower, try a Half Ironman triathlon sometime.  Your mind will quit a thousand times before your body is even halfway there.  Psychology says to go with the choice that scares you most, because that’s where the growth will happen!  Pretty darn proud of these four people right here!

WOD for MONDAY 041017:

Warm Up:

400m Run

Then…

3 ROUNDS

3-5 Strict Pull ups / Jackknife

5 Push ups

10 Hollow Rocks

15 OHWL with light plate

 

WOD A

8 min AMRAP

1 Bar Muscle Up / 2 C2B PU

2 Heavy DBs or KBs Push Press

3 Single Leg Lunges (Alternate legs each round; so Round 1 do R-leg, then Round 2 do L-leg, and so on)

 

~ 2 min REST ~

 

WOD B

7 Min AMRAP

BUY IN: 200m Run

and then in time remaining, AMRAP:

10 KB One-arm Hang Snatch

10 KB Hang SDLHP

10 KB R-leg Lunge Press

10 KB L-leg Lunge Press

 

~ 2 min REST ~

 

WOD C

6 Min AMRAP

10 Sit Ups

30 Double Unders

 

 

Project 707

A) Back Squat

2 x 4 @ 65%

2 x 4 @ 70%

1 x 4 @ 75%

B) Bench Press

2 x 5 @ 65%

2 x 3 @ 75%

1 x 3 @ 80%