WOD - MONDAY, JUNE 11TH 2012

* PERV SUNDAY IS AWESOME ENOUGH SAID!

TEAM SANDYASS CRACKS TAKING HOME THE SUNDAY TITLE!

** TOMORROW WE START OUR NEW 5X3 SQUAT CYCLE AND WILL BE FINDING OUR 3RM.  EVERYONE COME OUT AND GET YOUR 3RM WEIGHT!  WE WILL ALSO BE FRONT SQUATTING ON THURSDAY WHERE WE WILL FIND OUR 1RM.

*** I READ THIS AWESOME RANT THE OTHER DAY AND MOTIVATED THE HELL OUT OF ME.

“An athlete needs a coach to provide instruction, give
guidance and feedback,” he said, “but then it’s up to the
athlete to execute.”
Your physical strength is ultimately limited by your mental strength.
It’s a new week. Pick one fear, one weakness and own it this week. Focus on that element solely and create a path of destruction that leads to being a step closer to your ultimate goal.
We’ve all been to that place where we can’t run any faster, we can’t pick up the barbell. WRONG. We choose to not run faster, we choose to not pick up the barbell. You always have a choice. Eat or be eaten. Kill or be killed.
“I drove by the fork in the road and went straight” - Jay-Z
It’s a new week. Get hungry for success. You know what the bear does when he’s hungry? He EATS!“

WARM-UP
200M RUN
20 WEIGHTED ABMAT SITUP(45/25)
10 POWER SNATCHES
10 THRUSTERS

STRENGTH
15 MIN TO FIND 3RM BACK SQUAT

WOD
"HOPE”
THREE ROUNDS OF
BURPEES
POWER SNATCH (75/55)
BOX JUMPS (24/20)
THRUSTERS (75/55)
C2B PULLUPS

*****"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.******

RESULTS FROM 6/10/12

- DIDNT CATCH THIS THE OTHER DAY HERE IT IS 100 BURPEE PULLUPS IN A DRESS!