Daily WOD

THE GYM IS BEING CLEANED TOMORROW FROM 2PM TILL 6PM.
NO ONE IN THE GYM BETWEEN THIS TIME, THANK YOU.

OH, ALSO THERE ARE MASKS BEING MADE BY GREG. THE MASKS THAT
WRAP AROUND YOUR HEAD, I BELIEVE THEY ARE CALLED GATORS BUT DON’T QUOTE ME ON IT. PLUS THE GATORS ARE SUBLIMATED!
ASK GREG IF YOU AREN’T SURE WHAT THAT MEANS.
EVERYONE HAS TO WEAR A GATOR AROUND THEIR NECKS WHILE THEY WORKOUT JUST IN CASE.
AND YOU HAVE TO SIGN IN WHEN YOU WORKOUT.
I DON’T WANT TO GET SHUT DOWN, THEN THERE IS NO PLACE FOR US TO TRAIN.
SO EVERYONE JUST DO IT, WEAR THE GATOR, SIGN IN, AND CLEAN YOUR SHIT UP (WHY DON’T PEOPLE CLEAN THEIR SHIT UP?
IS IT JUST THAT THEY DON’T CARE OR IS IT THAT THEY DON’T FEEL THEY HAVE TOO?
I OFTEN PONDER THIS ISSUE AND CAN’T SEEM TO COME UP WITH A REASON.
ANYWHO, HERE’S THE WOD

WORKOUT:
3 ROUNDS
1 MINUTE EACH STATION
1 MINUTE REST AFTER EACH ROUND

WALL BALL @20/14
SKI ERG FOR CALORIES
BOX JUMP @24/20  
KETTLEBELL SNATCH @55/35
BIKE FOR CALORIES
COMPLETE ALL THREE ROUNDS AND TALLY YOUR SCORES

THIS SATURDAY, THE 5TH OF SEPTEMBER OTHERWISE KNOWN AS TOMORROW.
THERE WILL BE AN OLYMPIC LIFTING CLASS FROM 3PM TILL 6PM
IF YOU ARE INTERESTED, BE THERE.

METCON:

RUN 1,200 METERS
63 KETTLEBELL SWINGS
36 PULL UP
RUN 800 METERS
42 KETTLEBELL SWINGS
24 PULL UP
RUN 400 METERS
21 KETTLEBELL SWINGS
12 PULL UPS

DUMBBELL FLYES
BENCH PRESS

SUPERSET THE TWO EXERCISES, NO REST IN BETWEEN THE EXERCISES WITH 90 SECONDS REST AFTER THE SET IS DONE.
CHOOSE DUMBBELLS THAT ALLOW YOU TO GET 10-15 REPS
AND A BARBELL WHICH ALLOWS YOU TO GET 6-8 REPS
5 SETS TOTAL

METCON:

3 SETS:
25 GHD SIT UPS
50 FT (LENGTH OF THE RIG) HANDSTAND WALK
25 HANG POWER SNATCH @75/45
***MODIFICATION FOR THE HANDSTAND WALK IS, ALTERNATING ONE ARM KETTLEBELL PRESS.
KEEP YOUR CORE TIGHT THROUGHOUT THE WHOLE SET WHILE ALTERNATING ARMS.***

THIS IS IMPORTANT, IF YOU COME TO THE GYM AT NIGHT OR WEEKEND AFTERNOONS.
THE GYM IS BEING CLEANED ON WEDNESDAYS AND SUNDAYS; WEDNESDAY NIGHTS BETWEEN 8PM AND 12AM AND SUNDAYS BETWEEN 2PM AND 6PM.
NO ONE GO TO THE GYM BETWEEN THESE TIMES
THANK YOU.

BULGARIAN SPLIT SQUAT
30 SECONDS ON AND 30 SECONDS OFF
CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE MOVEMENT FOR THE WHOLE 30 SECONDS THEN REST 30.
COMPLETE 8 ROUNDS TOTAL, SO 8 MINUTES TOTAL.

METCON:

RUN 800
25 BURPEE BOX JUMP @24/20
15 DEVILS PRESS(TWO BELLS @55/35)
10 TWIN KB OVERHEAD LUNGES (5 EACH LEG)
AFTER THE DEVILS PRESS, KEEP THE KB’S OVERHEAD AND GO RIGHT INTO THE LUNGES (KEEP YOUR CORE TIGHT!!!!!!)
COMPLETE
3 ROUNDS TOTAL

***IF THIS IS A LOT AND YOU WANT TO MODIFY, LOWER THE WEIGHT AND TRY AND COMPLETE ALL THE REPS, DON’T BE ASHAMED TO LOWER THE WEIGHT BY 50%, I LOWER IT BY 75%!***

DEADLIFT:

7 X 3 @80%
3 REPS EVERY 90 SECONDS
PAY CLOSE ATTENTION TO YOUR SPINAL POSTURE AND KEEPING YOUR CORE TIGHT THE WHOLE TIME.

METCON FOR TIME

3 ROUNDS
100 DOUBLE UNDER
30 TOES TO BAR

TURKISH GET UP
10 SETS OF 1 REP
5 EACH SIDE
AS HEAVY AS YOU CAN GO FOR 1 REP
TAKE YOUR TIME DOING THE SINGLE REPS

WORKOUT:

3 ROUNDS FOR TIME OF:
30 WALL BALL SHOT  20#
30 SUMO DEADLIFT HIGH PULLS, 75#
30 BOX JUMPS  20″
30 PUSH PRESS, 75#
30 CALORIE ROW
30 PUSH UPS
10 CLEAN @165/115

COMPLETE 1 SET OF:
1 POWER CLEAN
1 SQUAT CLEAN INTO THRUSTER
1 FRONT SQUAT
EVERY 90 SECONDS FOR 7 SETS TOTAL

12 MIN AMRAP
3 HANDSTAND PUSH UPS
8 SWINGS @70/55
24 DOUBLE UNDERS

METCON:

100 DOUBLE UNDERS
RUN 800
50 WALL BALL
50 STIFF LEG DEADLIFT
50 GHD SIT UPS
50 PULL UPS
50 PUSH UPS
RUN 800
100 DOUBLE UNDERS

IT’S FRIDAY!
YOU GUYS HAVE BEEN EATING WELL FOR TWO WEEKS, WOOHOO!
I MEAN, YA KNOW IF YOU ACTUALLY STARTED EATING WELL.
BUT EVEN IF YOU DIDN’T KNOW YOU CAN LEARN FROM THIS AND SAY TO YOURSELF, “DAMN I’M SUCH A FAT FUCK. I COULDA STARTED EATING BETTER 2 WEEKS AGO AND I WOULDA BEEN OFF AND RUNNING! I’M SUCH A FAT BASTARD!”

LISTEN MAN, NOTHING EVER CHANGES UNLESS YOU CHANGE IT.
SO IF YOU KEEP SITTING THERE SAYING YOU’RE GOING TO START EATING BETTER SOON AS THIS HAPPENS OR SOON AS THAT HAPPENS.
WELL, SHIT AIN’T GONNA HAPPEN UNLESS YOU MAKE IT HAPPEN.
IS THE TASTE OF FOOD REALLY THAT MUCH BETTER THAN LOOKING AWESOME?

JUST DO IT MAN!
YOU JUST GOTTA GET INTO THE HABIT OF EATING WELL AND THAT’S IT THEN IT’S A GOOD HABIT INSTEAD OF ALL THE SHITTY HABITS WE HAVE.

RUN 1 MILE
FOR A P.R.
BE SURE TO TIME YOURSELF

METCON:

CALORIES ON THE BIKE
5-10-15-20-25
DEVILS PRESS
25-20-15-10-5

LIFT:

BENCH PRESS
7 X 3 @70-75%
EMOM

WORKOUT:

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

SCALED:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes