WOD
Mindset
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
*DAILY MOVEMENTS*
BENCH PRESS –
ADMAT SIT UPS –
PUSH UPS –
TOES TO BAR –
6-4-2-2-2-4-6
Bench Press
– Today, we bench!
– We have 26 total reps! Log all lifts. They all count!
– The goal is to build in load and achieve a heavy double by set 4 or 5. When we re-visit the reps of 4 and 6, we can look to lift a little more than the first two sets.
– New set every 2:00 – 2:30 minutes. Max time on the clock for part 1 today is 18 minutes.
500 Meter Row + 50 Push Ups
300 Meter Row + 30 Toes To Bar
*DESCRIPTION & STIMULUS*
– Category: Threshold
– Score: Time
– Row: Athletes should be able to row a 500m Row in under 2:30
– Push Ups: Sets of 5+ or athletes should scale push up (see modifications)
– Toes to Bar: Sets of 5+ or athletes should scale TTB (see modifications)
*STRATEGY*
– Push the row.
– Manage the fatigue on the gymnastics movements.
– Break the push-ups before you think you need to.
*MODIFICATIONS*
800 METER ROW
– 600m Run
– 1,600m Bike
ABMAT SIT-UP
– 2:00 Plank Hold
– GHD Sit-Up
PUSH-UPS
– Push-Ups on Box / Barbell
– Reduce Reps
TOES TO BAR
– Knee Raises
– Straight Leg Swings
– Toes to Rig