0600 & 1145 @ Pelican Point

Active Stretch

Warmup

10 Hang Squat Snatch, 65 lbs
20 Hip Extensions (GHD)
10 GHD Situps (only to parallel)

WOD

Ten rounds for time of:
2 L-Pullups
5 Strict Pull-ups
7 Kipping Pull-up

Do not come off the bar when transitioning from different types of pullups. Post time and number of sets to completion.



"It's not whether you get knocked down; it's whether you get back up." - Vince Lombardi

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

10 Pullups, Chest to Bar
15 Kettlebell Swings, 1 1/2 pood
20 Lunges

WOD

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
8 Muscle Ups

Post time to comments.

Complete each round in any fashion, you do not have to complete the HSPU to move on to the muscle ups. Suggest going back and forth between the two exercises.



"Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile." - Vince Lombardi

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

15 Ring Dips
25 Back Extensions
4 warmup sets of Hang Power Clean, working up to max set

WOD

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.



"Life is a fight, and even though it seems like you're going to get knocked out, you must keep on fighting!" - Anonymous

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

10 Handstand Pushups
20 Wall Balls, 20 lbs
4 warmup sets of Deadlift, working up to max 3 rep sets

WOD

Deadlift 3-3-3-3-3 reps
(Heavy lift, 5 sets of 3 reps - these are not warm ups)

Post loads to comments.

Compare to 091014



"I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win." - Arnold Palmer

0600 & 1145 @ Pelican Point

Active Stretch

Warmup

5 Muscle Ups
10 Overhead Squats, 65 lbs
10 Clean and Jerks, 65 lbs

WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 091002



"No PESSIMIST ever discovered the secret of the stars, or sailed to an uncharted land, or opened a new doorway for the human spirit." - Helen Keller

0900 @ Pelican Point

Active Stretch

Warmup

10 Handstand Pushups
15 Kettlebell Swings, 1 1/2 pood
25 Double Unders

WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Compare to 090826



"Don't let what you cannot do interfere with what you can do." - John Wooden