Howdy folks! Jacob here with another blog post. I wrote a while back about being better at receiving critical feedback. Actually, I thought it wasn’t that long ago. But turns out, it was back in December of 2017! Crazy. It was based around a quote I read in a leadership book that said “Caring values the person, while candor values the person’s potential.” You can read about it here. This post is in the same vein as that one because, honestly, I still struggle with critical feedback. But I think...
Part A Choose Your Lift. 3 Reps Every 2 Minutes for 16 Minutes Snatch-Overhead Squat-Front Squat Part B 8 minute AMRAP Side Shuffle 8 Lengths 16 Alternating Dumbbell Snatch (50/35) 8 Dumbbell Overhead Squat (4 each side)
Part A 3 Sets of Bench Press 3 Reps Immediately into Farmers Carry 120 Feet Rest as needed Part B 15 minute AMRAP 5 Strict Handstand Push-ups 30 Feet Handstand Walk 5 Ring Muscle-ups 30 Double-unders Scaled 5 Dumbbell Push-press (These need to be heavy) Bear Crawl 60 Feet or Handstand Walk with Cart 30 Feet 8 Pull-ups 30 Double-unders or Attempts
In Teams of Two For Time: 30 Sandbag Thrusters Run 600 Meters as a team 30 Sandbag Ground to over Shoulder Run 600 Meters as a team 30 Sandbag Front Squats (This is done in the front rack) 600 Meter Sandbag Carry as a team
Part A Every 90 seconds for 9 minutes Power Clean + Power Jerk + Power Clean + Power jerk Part B For Time Complete Reps of: 30-25-15-10 Burpees Over The Bar 3-3-3-3 Power Clean at 80% of Max Power Clean
“OPEN WOD 19.5” I know everybody enjoyed this workout so we are goooooooaoaaaaaaahahahaha just kidding! Couldn’t help myself. Part A 3 Sets of Rope Sled Pull Sandbag Carry 100ft (Carry should be heavy. Set bags on boxes so lifting doesn’t limit carry) Part B 4 Rounds For Time of: 23 Medball Cleans (20/14) 18 Wallballs (20/14) 13 Pull-ups