Tuesday, October 2

3 Parts Today: 1. Ring Muscle-Ups 2. Conditioning 3. Midline Conditioning --------------- 1 rd 200m Light-Paced Row 5 Slow Scap retractions 5 Kip Swings 1-3 Strict Pullups/Ring Row 15 Double Unders 1rd 200m light paced-run 5 pushups 5 Spiderman and Reach, each leg 10 abmat or ghd situps 15 Double Unders

Metcon (AMRAP - Reps)

Muscle Up Ladder Ascending Ladder for 5 Minutes: 25 Double-Unders + 1 Ring Muscle-Up 25 Double-Unders + 2 Ring Muscle-Ups 25 Double-Unders + 3 Ring Muscle-Ups

*Scale- Kipping Chest to bar/kipping pullup/ringrow/dips

Inside Out (Time)

For Time: 800 Meter Row/Run 21 Power Cleans (185/135) 400m Sandbag/Odd Object run (50/35) 21 Burpee Box Jump Overs (24"/20")

* if raining complete 400ft farmers carry (50s/35s) = 8 lengths of CrossFit space (twice down and back)


Metcon (AMRAP - Rounds)

A) On the Assault Bike for 70/50 Calories B) On the Rower for 100/70 Calories *On the 0:00, and every 2:00 following, complete 15 Hip Extensions If we do not have access to a GHD today, complete 20 empty barbell good mornings.

-------------- "Everyone dreams, but not equally. Those who dream at night, wake in the day to find that it was all vanity. But those who dream during the day are the dangerous ones, for they may act on their dreams with open eyes, to make it possible." – T.E. Lawrence Everyone dreams. Yet there is a very fine line between dreaming and executing, despite it being blurry at times. It’s action. Taking action, tangible motion, is the only thing that matters. In our minds, we can create the perfect of worlds. But behind closed eyes, it means nothing. We must do something with it. Here’s where the easy part, turns to the hard part. It won’t be easy. Our subconscious mind may try to tell us a story we think we’ll "want" to hear. Circumstances that get us off the hook. We’re too old. We’re too young. We’re too busy, too tired. Not enough money. The list goes on, but we recognize what those are. Despite them feeling real – they aren’t. They are excuses. Our move is to retrain our mind. Re-train our belief. That we can make this a reality. We just need to act. Not next week, not even tomorrow. Today.

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