Warm Up
Aerobic warm up #3
3-minute run/ or movement
4x holding for a 3 count
Walking Sampson
Dynamic Walk
Inchworm
In place on Coach
Toy Soldiers
High knees
Butt Kicks
Mountain Climbers
Knee tucks
WOD
4 rounds of:
(HEAVY)
2 minute SB carry
2 minute farmers carry
2 minute run
#24. GIVE UNCONDITIONALLY 😃
I was going to title this one volunteer, but when most people think of volunteering, they think of donating their time.
But I want you to give in other ways too.
I want you to give your time, but also your belongings and your money too.
When you give to others, you help them and you benefit as well.
You experience a helper’s high as research calls it. This leads to better health and happiness.
So find causes that you care about and start giving to them in any way you can.
You can even do this on a smaller level too.
Pay for the coffee for the person next in line. Buy a gift card at the grocery store and give it to the cashier to pay for someone’s groceries.
You’ll be surprised at how much joy you get from it.
#PersonalGrowth
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Tully
Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his son Slade.
Warm-Up
Bodyweight warm-up #1
3x 10 reps
Explosive reverse lunges (bring knee to chest)
Shoulder tap push-ups (cross-body)
3 tucks + 1 v-up
3 straddle reach throughs + inchworm
Ring/TRX/ sheet rows
Pop squats
WOD
6 rounds of:
5x complex
(5 alternating standing band rows + rotation L/R)
20 L high anchor diagonal woodchop
20 R high anchor diagonal woodchop
30 super rocks