Happy Birthday Mike!

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Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join.
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WOD

“Sand Bar”

On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Sandbag Run (Lg/Sm)

STIMULUS

DESCRIPTION
*You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
*With some rest built in, we’re looking to move with a purpose when it’s time to go
*Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
*To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
*This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
*Record all 6 times, as your score is the slowest the 6 rounds
POWER CLEAN AND JERKS
*Choose a barbell that’s on the lighter side of moderate
*With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets or as very fast singles today
*You have the option to push press or push jerk the weight overhead
WRECK BAG RUN
*For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind
*A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters
*When considering subs or weights for this station, choose an option that takes less than 1 minute to complete
RUN
*When considering subs for this station, choose an option that takes less than 2 minutes to complete
*See further down the page for a full list of “subs”
SUBS
RUN
500 Meter Row
400 Meter Ski Erg
1k Bike Erg
25/18 Calorie Schwinn or Echo Bike
40/28 Calorie Schwinn Bike
WRECK BAG
Sandbag
Medicine Ball
Weighted Object
Farmers Carry
Sled Push
Plate

WARMUP

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here
STRATEGY
GENERAL
*With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
*Ideally, we’re looking for the fastest and slowest rounds to stay within 5-10 seconds of each other
*Move at an intelligently aggressive pace from the first round
*This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
*As the rounds go along, find one station to go a little faster on
*This could be the same movement or a different movement each round
*Finding one place to improve upon every time can help you keep your times level or even make them better
*During your rest period, focus on slowing down your breathing to help you recharge for the next effort

MOVEMENT PREP

Warmup Set 1

With Lighter Weights:
5 Power Clean and Jerks
200 Meter Run
50 Meter Wreck Bag Run

Warmup Set 2

With Workout Weights:
3 Power Clean and Jerks
200 Meter Run
50 Meter Wreck Bag Run

Body Armor

20-18-16-14-12:
Alternating Single Arm Curl to Strict Press

Split Reps Evenly Between Arms
Rest as Needed Between Sets
STIMULUS
DESCRIPTION
*Todays Body Armor will target the biceps and the shoulders with a combo movement
*Holding one dumbbell in each hand, you’ll alternate arms every rep
*For Example: On the set of 20, complete 10 reps on each side
*Choose a weight that is challenging, but one that will allow you to complete these sets unbroken
*You can adjust the reps up or down based on the dumbbell weights you have available
*Rest as needed between sets to maintain quality movement
MOVEMENT VIDEOS
Alternating Single Arm Curl to Strict Press: Video
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DAILY MINDSET

 

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.”

~John F. Kennedy

Change may be one of the single most paralyzing things.
Because the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.

And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can do. The only risk now, ironically, becomes playing it safe.