Saturday, October 6

Workout Definition Two options today for the heart of our training today - a longer range chipper, involving a buy-in mile with the Wreckbag. The option to complete as a team or individual. --------- Min 1 :45s Row/Bike Min 2 Spiderman and Reach Min 3 Row/Bike Min 4 Alternating Samson Min 5 Row/Bike Min 6 Walkouts Barbell Warmup 5 Good Morning 5 Back Squats 5 Snatch Grip Strict Press 5 Snatch Grip Push Press 5 Hang Muscle Snatches 5 Overhead Squats

Stop Drop and Roll (Time)

In Teams of 3, with a 30:00 Time Cap: 1 Mile Sandbag /Odd Object Run (50/35) 150/100 Cal Assault Bike 100 Hang Power Snatches 80 Overhead Squats 60 Squat Snatches

Rx - 135/95 Rx+ 155/105

---------------- "When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." – Henry Ford We will all face times where it feels like everything is going wrong. As if the world is coming after us. In those times, we can go one of two ways. We can either allow the emotions to arise – frustration, panic, bitterness – or, we can remind ourselves of something. That this moment of adversity, gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching new heights. We are pushing into uncharted territory, new ground for us, which is precisely why It’s so uncomfortable. To find excellence, we seek the hard road. We head directly into the wind. We embrace it. We fully recognize, that adversity is the very thing that lifts us towards greatness.

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