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  • Writer's pictureCoach Rob

WOD for Friday 230714

Just a reminder...You are highly encouraged to record your workout scores and weights lifted.

Sometimes we feel like we are stagnant and not making progress. If we are only working out a couple times a week, we might be correct. If we are consistently attending 3 plus (heavy on the plus) times per week and doing our best to hit the intended stimulus of the WOD's, it is very likely we are making progress and not stagnating.

I've noticed over the years that, even as I feel like I am not doing a specific movement as much as I think I need to in order to make it better, I'll come back to the movement and find I have gained strength or endurance in it without always hammering it.

When we record our workouts scores and lifts we have points of reference that serve as reminders of where we were and the progress we have made. To me, this is always a motivating factor to keep on keeping on!

Friday's WOD is going to be fun!

And, remember, we always have substitution movements available if one is not quite there on any given prescribed movement.



63 Deadlifts (95/65)

45 Hang Power Cleans (95/65)

27 Front Squats (95/65)



63 Deadlifts (75/55)

45 Hang Power Snatch (75/55)

27 Overhead Squats (75/55)



4 Rounds:

8 Bar Muscle Ups

15 Front Squats (115/80)

30ft Handstand Walk



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