When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Thursday, May 1, 2014

The Key

“Continuous effort - not strength or intelligence 
- is the key to unlocking our potential.”
 ~ Winston Churchill

Warm up
1 Mile AirDyne

3 RNDs

5 Bfly pull ups
10 Push ups
15 GHD sit ups
20 Squats

Skill

3 RNDs
5 P bar swings
Ugh, didn't quite get the rest of the skills work (chicken wings & dips) just happened to be 'hanging' around on the P bars today while watching the classes transition.

Get right to it. Had to squeeze in my lifts before coaching today. 

Strength

Backsquat 5x3 @135# - not feeling particularly strong on these today. Must be time to squat more.
Deadlift 7x2@185# - now these were feeling good!

3x10 Ring rows 

3x10 GHD raises, oops, been a while on these oh hammy's


WOD

7 Minute AMRAP

21-15-9

Pull ups - super happy I have been working on the bfly, though I was toast come the second round
Wall ball (14#)

101, that sucked!


Cool down

Plow transitions - yes please ;)

Intention
To awaken the Christ within.

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