Daily WOD

Look at this tragedy

Now they’re taking advantage of people by putting the letters “GLP” on a bottle and pretending it will cause weight loss just like the actual medication.
It’s despicable the lengths they will go to manipulate people for the sake of money.
It’s a fucking shame that they are allowed to outright lie to people with no regard for anyone’s health, and people will unknowingly purchase this bogus product just because it says, GLP.
Oh but wait, you have to run and get it! The pills contain Akkermansia, a gut bacteria that is supposedly linked to obesity in lower levels, as if it’s gonna help you lose weight while you’re eating a fuckin plate of French toast and Cinnabuns.
Here’s the best fuckin part, this was in the next aisle by the cashier.
These people don’t have a fuckin shot!!
It’s fuckin sad, really fuckin sad. In one aisle is the cure for obesity and the next is the cause of obesity!
If someone is gonna buy the bullshit GLP pills, they obviously have an issue with eating so now you’re gonna shove this shit in their fuckin faces as they are trying to get out of the store without buying any kind of unhealthy shit. Instead of helping the situation, they just think, how can we soak these poor saps for more money before they leave, get em to feel like shit about themselves while they are stuffing candy down their throats on the way home so they’ll come back and buy the extra strength GLP!!!
The fuckin food industry is ridiculous, absolutely fuckin ridiculous. They should all be tied down and force fed their own poison till their fuckin colon bursts.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2 minutes for 5 sets
5 Deadlift @75%
10 Standing Hip Raises

Run 800
21-15-9
Devil’s Press 40/25
Pull up
Run 800

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday
Last One!!

21 Min EMOM
Bike 10/7
D-Ball over the shoulder x 3
Ski 200/150
V-Ups x 15
Row 200/150
DB Thruster x 15 @35/20
Rest

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

5 Sets
Single Arm DB Bench Press x 6-8

3 Sets till failure with 2 Min Rest
Dips
Front Plate Raise
DB Side Laterals
Rear Lateral DB Raises
Cable Rope Tricep Press downs
Cable Curls
2 Min Rest

Run 400
Around the World x 20 each direction
Leg Swings x 10
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Complete the following in any rep/set scheme you wish:
1.  50 Calorie Bike
2.  50 Swings 53/35
3.  50  GHD Sit ups
4.  50 Weighted Step up Touchdowns 35/20
5.  50 Push ups
6.  50 Single Leg RDL 53/35
7.  50 GHD Hip Extensions
8.  50 Wall Ball
9. 50 Double Unders

Happy Mother’s Day to all you Mamma’s!
Have a terrific Day!

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday
This is the last week!!

4 Rounds
Run 400
20 DB Snatch 50/35 (10 ea.)
15 Burpee over DB
Rest 1 minute

Shana told me it’s Teacher’s Appreciation Week at Jericho H.S.
The School is showing it’s appreciation to the teachers by providing them with an Ice cream truck and a Candy truck.
This is how they are showing their appreciation to the people who teach our kids.
This is a problem, the kids will see how the their teachers are being rewarded and think it’s ok to eat shit.
I don’t understand this at all. Why would you want to poison someone who is teaching children?
Why not do something nice for them like a gift card or a increase in salary? The teachers should go on strike cause of this
Why the fuck would they offer ice cream and candy, so they can stuff their faces, puke in their mouths, break out into cold sweats, then feel like shit and run to the toilet?
You know if the ice cream and candy is free, there’s no way they are just gonna have one cone or a piece of candy, they’re going to go wild and ransack the trucks.
They’re all gonna end up in the bathroom oozing ice cream, candy and diarrhea out their asses during class time and then be expected to go back and teach.
How can they be expected to teach tired from the sugar crash and worrying about squirting chocolate water out their buttholes?
It’s crazy, when did celebrating become stuffing your face with shit?
The teachers should go on strike over this catastrophe!
But, that will never happen because it’s been stitched into our society that it’s a celebratory event and pigging out on crap is part of the celebration.
It’s a fuckin shame.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2 minutes for 5 sets:
Deadlift x 5 @75%

Every 4 Minutes (5) Rounds
Run 200
2 Rounds
5 Pull ups
10 Push ups
15 Air Squats

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

100 Double Under
90 Sit ups
80 Walking Lunges
70 Swings
60 Box Jump
50 Burpee
40 Alternating DB Snatch 50/35
30 Single Leg RDL 50/35
20 Pull ups
10 DB Thruster 50/35

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2:30 (5) sets complete:
3 Bench Press @75%
DB Flyes 8-10

3 Sets till failure with 2 Min Rest
Dips
Standing DB Shoulder Press
DB Side Laterals
Barbell Curl (21’s)
Barbell Rows
2 Min Rest

Run 400
Around the World x 20 each direction
Leg Swings x 10
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

10 Min EMOM
10 Swings
:20 Plank

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
It’s going to be nice out, we can do the sprints outside!

You been eating well?
This is not just a month long goal, this is a lifelong process.
You can’t just say I’m going to eat well for a month or two until I hit my goal and then fuck off.
This is not how it works.
Looking and feeling good is a lifestyle.
This means you have to make it a habit, just like you have shitty habits, you need to make eating well a habit. Eating well has to be something that you, “just do”.
Not something you do once and a while.
There’s nothing special about the people you see on social media who look ripped.
Actually, you never know what’s fake and what’s real these days, but the point I’m trying to make is, it’s all about eating well all the time.
The more of the time you eat well, the better you’re going to look.
The less time you eat well, the worse you’re going to look.
That’s all it is, EATING!!!
You eat well 100% of the time, you’ll look incredible.
You eat well 80% of the time, you’ll look good.
You eat well 50% of the time you’ll like like crap and the lower the percentage, the worse you’re going to look.
And don’t think you can out train a bad diet, it won’t work.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday
Only two weeks left!!

Complete as many reps as possible in one minute (3) rounds total:
1 – Wall Ball 20/14
2 – Sit ups
3 – Box Jump 20″
4 – Push ups
5 – Plank
6 – Run 200
7 – Rest