"There are two ways of meeting difficulties: you alter the difficulties, or you alter yourself to meet them." - Phyllis Battome
Warm-up:
As usual
Skill Development:
3 sets of max reps Double-Unders
If you get less than 10 per set, continue until you have done at least 30 total.
WOD:
30-25-20-15-10-5 rep rounds for time of:
Double-unders
Burpees
Jump Squats
Substitute tuck jumps for double-unders if needed.
Post times to comments.
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Our Mantra
1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be WEAK.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no person, but I FEAR my workout. If I don't fear my workout, it isn't hard enough.
5. I may puke. I may cry. But I will never quit. EVER.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and a person.
8. I understand the value of the push up, the pull up, the sit up, the squat and the deadlift. Just as there are a million ways to make chicken, so to are there a million ways to squat, sit up, pull up, push up and deadlift.
9. I will give everything I have and then find more within myself.
10. I don't complain. Complaining is for crybabies. There are 1500 babies born in Canada everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results AND BEG FOR MORE
3-2-1 GO!
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be WEAK.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no person, but I FEAR my workout. If I don't fear my workout, it isn't hard enough.
5. I may puke. I may cry. But I will never quit. EVER.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and a person.
8. I understand the value of the push up, the pull up, the sit up, the squat and the deadlift. Just as there are a million ways to make chicken, so to are there a million ways to squat, sit up, pull up, push up and deadlift.
9. I will give everything I have and then find more within myself.
10. I don't complain. Complaining is for crybabies. There are 1500 babies born in Canada everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results AND BEG FOR MORE
3-2-1 GO!
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29:15.0
ReplyDeleteDouble unders really slowed me down. Had to use that old rope....literally a rope.
Great WOD but realy tough.
Intense holy fack. my legs were sore from practice so now they feel like rubber.
ReplyDelete25:07:44
burpees were my resting/slower ones.
Dbl Und i almost did them all consecutively
33:48....am I really that outta shape.
ReplyDeleteheyyyyyyyyyyyy chaz! nice to see someone else join the club!
ReplyDeletealso had a question if rich reads this again.
for the jump squats, are you suppose to go on your heels for the squats, or stay on the balls of your feet?
Just saw your question now, Dav.
ReplyDeleteFor jump squats, squat as normal (i.e. weight on your heels), but at the top explode into a jump. You'll have to come onto the balls of your feet to jump, but when you land, transfer the weight back onto your heels.