Tuesday

031919

•••

4 Rounds

4 Min AMRAP

30/22 Calories

15 Box Jump Overs

Max Devils Lift in time remaining

•

4 Min Rest

Monday

031819

•••

4 Rounds

1 Min Calories

1 Min Squat Cleans 95/65

1 Min Abmat Situps

1 Min Rest

Friday

031519

•••

For total time:
3 rounds of:
 10 snatches 95/65
 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Thursday

031419

•••

Power Clean: Heavy Single

•

14 Min AMRAP

6 Power Cleans 115/80

8 Front Rack Reverse Lunge 115/80

36 Double Unders

Wednesday

031319

•••

Back Squat: Build to Heavy Set of 5

•

For Time:

1000m Row or 2000m Bike buy in,

Then 2 rounds of:

35 Wallballs 20/14

25 Toes-to-Bar

Tuesday

031219

•••

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

•

Score is slowest round

Monday

031119

•••

“Cindy”

AMRAP 20:

5 Pull-ups

10 Push-up

15 Air Squats

“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are far more urgent in the moment than they are in actuality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us the most unfulfilled.

This is because movement does not push us towards our goals. Only “action” does. Action is the premeditated effort with purpose behind it. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we move through the day, are we in motion, or are we in action?

Friday

030819

•••

3 RFT

30 DB Front Rack reverse lunges 50/35

15 HSPU

30 DB Box Step Ups 50/35, 24″/20″

5 Wall Walks

Thursday

030719

•••

15 Min AMRAP

15/12 Calories

15 Toes to Bar

9 Front Squats 95/65 – 135/95 – 185/125

•

Wednesday

030619

•••

Partner WOD. Split the work any way.

17 min AMRAP
15 clean and jerks 115/80
30 Double Unders
9 Thrusters 115/80
30 Double Unders