Basic everyday WODs.
In teams of two, with only one person working at a time, complete the following:
1 mile farmers carry (2 x 1.5 pood / 1 pood)
2k Row
100 Deadlifts (135 /95)
100 Pull-ups
100 Medicine ball sit-ups
“I can accept failure, everyone fails at something. But I can’t accept not trying.”
~ Michael Jordan
“Karen”
150 Wall-ball shots to a 10 foot target (20 / 14 lbs)
400 m run
40 Burpees
300 m run
30 Burpees
200 m run
20 burpees
100 m run
10 burpees
“The harder you work, the harder it is to surrender.”
~ Vince Lombardi
The Real Coca-Cola Polar Bears learn the truth about soda
15 min AMRAP of:
5 Hang power snatches (95 / 65 lbs)
10 Overhead squats (95 / 65 lbs)
25 Double-unders
“Many of life’s failures are people who did not realize how close they were to success when they gave up.” ~ Thomas Edison
For time:
50 Box jumps (24 / 20 in)
40 Ketllebell swings (1.5 / 1 pood)
30 Hand-release push-ups
20 Power cleans (135 / 95 lbs)
10 Wall climbs
“Experience is not what happens to you; it is what you do with what happens to you.”
“Jackie”
Complete the following for time:
1000 M Row
50 Thrusters (45 lbs)
30 Pull-ups
“You are not defeated when you lose. You are defeated when you quit. “-Paulo Coelho
2 Rounds for time of:
50 Jumping back squats (45 / 35 lbs)
400 m run
50 Lunges (45 / 35 lbs)
400 m run
5 rounds for time of:
30 Kettlebell swings (1.5 / 1 pood)
30 Sit-ups
“It does not matter how many times you get knocked down, but how many times you get up.” ~ Vince Lombardi
Mark Sisson, author of the famed site Mark’s Daily Apple, is a former marathoner and Ironman triathlete. At 59, he looks and feels much younger. He credits his health to living a paleo/primal lifestyle.
Watch or set your DVRs to record this to get an idea of what simple changes in your diet and lifestyle can do to improve your health and well-being.
Airs tonight, Thursday, Oct. 4 at 10pm/9c on NBC’s Rock Center with Brian Williams. Click HERE for a preview.
15 min AMRAP of:
10 Deadlifts (225 / 155)
10 Bar over burpees
10 Toes to bar
“The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.”
800 m run
5 rounds of:
15 Pull-ups
15 Push-ups
800 m run
“The more you sweat in practice, the less you bleed in battle”