WOD – Wednesday 11/15

So that is two weeks down in our Lifestyle Challenge. Two weeks left to go. Week one we worked on putting our devices down in moments of boredom. In week two, we worked on waking up and focusing on only positive thoughts. Week three we are going to really test our ability to put ourselves first during a time filled with friends and family.

This week we are going to focus on waking up, thinking positively, putting our phones own, and then spending 10 minutes defining the day’s priorities. All too often, we resist addressing our own daily goals, and instead give urgency to the problems, needs, and wants of others. As a result, some of the things that are most important to us remain forever on the back burner.

What if, instead, you…

Began each day by defining your goals for the day.
Used that as a map.
Completed all your “big” stuff.
And freed yourself from the sense of “way too much to do.”
This week’s Lifestyle Practice is an exercise in setting your priorities so you can care for yourself, create momentum, and still get done what needs to get done. GIve it a try.

3 rounds
250m row
10 deadlifts
10 hang cleans
10 front squats

Group mobility session

Weightlifting complex – 1 clean + 1 front squat + 1 hang clean + 1 front squat + 1 S2OH
Such a long complex and they are going to stay this long for a bit. Trying to build muscle endurance with time under tension. With these types of strengths, finding a max weight isn’t as important as building volume. So skipping around and making large jumps to put a big number into Wodify doesn’t necessarily help you reach your goals.

With such a long complex, you can really learn and work on different performance pieces because of all of the different movements. Today, I want you to focus on how important the catch position is. Getting the bar high up on the shoulders with the elbows through will make the front squat a lot easier. Making sure you finish with that bar as close to the neck as possible. Getting the bar up helps keep the torso vertical and the hips underneath you. Much more efficient. It will also help with the OH position.

“Broken Arrow”
150 cals on the rower
100 burpees
*25 min time cap
Mental toughness workout of the day. You can do this in any order, any format, any rep scheme you want. break up the row, spilt it into rounds. Or keep the row as it is and grind it out. Whatever you think is going to be the most efficient for you. Coming in today to do this workout is something you should be proud of. Nice job.

Accessory Work
Banded leg extensions – accumulate 100t
Banded leg pulls – accumulate 100t

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