“Mental toughness is to psychical as four is to one.” – Bobby Knight

STRENGTH/SKILL

hang power snatch practice x 10min

FOD

AMRAP:

1min burpees

* 30sec rest *

2min battling ropes (every 30sec switch between 2 hand, 1 hand)

* 30sec rest *

3min tire flip (or sandbag clean and press)

* 30sec rest *

4min prowler sprints

post as scaled or prescribed to comments/after the wod

“There is no greater challenge than to have someone relying upon you; no greater satisfaction than to vindicate his expectation.: – Kingman Brewster

Some of you have been working on the infamous butterfly pull-up. No better coach to walk ya through it than future Crossfit Hall-of-Famer Mr. Spealler himself.

“Consider how much more you often suffer from your anger and grief, than from those vary things for which you are angry and grieved.” – Anonymous

STRENGTH/SKILL

front squat 4-4-4-4-4-4

FOD

for time:

4 rounds

10 deadlift

15 pushups

* then 400m run *

4 rounds

10 deadlift

15 pushups

* then 400m run *

NOW SMILE!!

post your final time to comments/after the wod

“To get back my youth I would do anything in the world, except take exercise, get up early, or be respectable.” – Oscar Wilde

STRENGTH/SKILL

3-way plank 3 x 45s, 30s, 30s

FOD

“Betty”

5 rounds for time

12 push press

20 box jumps

MOBILITY/RECOVERY

“Today’s mission is to explore the relationship between torso position and hip range of motion.  As it turns out, you are an entropic, torque avoiding, force dumping beast of an animal.  As you should be.  Subsistence Torque Farming is expensive.  So when you get the chance to dunk a basket ball or land from a depth jump, you will always opt for a vertical shin and a forward leaning torso.  (This is the best way to max out your rear wheel drive system AND minimize shear at the knee naturally.  Obvs.)  The problems start to accumulate when you start adding the needs of an upright torso.  Suddenly your slash and burn/subsistence torque farming practices aren’t enough.  You’ve got to create enough torsion force through your kinetic chain to keep your torso upright AND minimize knee load shear.  God forbid you may be missing some little,tiny, critical piece of your hip ROM.  Oh, but this MWod goes to eleven. Not only are you going to have to keep your torso upright, but you are going to have to spontaneously constitute a position of high stability out of a low torque position of transition.  This as it turns out is what happens when you change direction in sport (cutting), land after blocking at the net, or have to run for cover after getting up from a sprawled position.” – K Star

Mission:  Try all three jumps.  What does each tell you about your hip and ankle ROM and your motor control?

post your final time to comments/after the wod

“A failure establishes only this, that our determination to succeed was not strong enough.” – Christian Nevell Bovee

STRENGTH/SKILL

turkish get-ups 5 x 3

FOD

4 rounds tabata style

1st min – pull-ups

2nd min – ring dips

3rd min – squats

4th min – double unders

MOBILITY WISDOM……THINK ABOUT IT!

“Today’s mission is to tie together the last few episodes of the MWod.  We want to bridge the idea of pathognomonics and movement errors. As often as we can, we want to put the bulk of our energy into improving and maximizing motor control before we default to mobility.  Of course if every athlete had NORMAL motion ranges (not crazy gymnast/martial artist) then we’d always be dealing with aspects of motor control.  In fact, a useful way of thinking about restricted ROM is that it ultimately limits the athlete’s tolerances for poor movement and poor positioning. Healthy tissues and normal ranges equal breathing room and possibility.  If sport/mission/fighting has taught anything, it’s that we can count on less than ideal circumstances and impossibly difficult positions (running a 40m dash does not look like tackling, scrambling to cover, or modern dance for example.)  As often as possible, we need to improve the number of motor options an athlete has.  (Think brutally steep scrambling up the side of a mountain vs. a run on a track.)  The gym is the lab.  It’s where we can compress movement faults and faulty motor patterns into the course of a training session.  Got a good position? Great, now challenge that position with load, metabolic demand, cardio-respiratory demand, stress, and speed.  Good strength and conditioning is both a stimulus for adaptation and a diagnostic tool.  We measure the effectiveness of any program by measuring wattage, poundage, and reps, as well as how well the athlete performs in the sport/mission/emergency situation.  Improving position improves efficiency, maximizes output, and safeguards against tissue failure.  We don’t need movement analogs and correlates. We don’t need to learn an entirely new movement language to understand the set of movements with which we are already training. It’s more simple than that.” – K Star

** post your lowest round total to comments/after the wod **

“Confidence is the most important single factor in this game, and no matter how great your natural talent, there is only one way to obtain and sustain it: work.” – Jack Nichlaus

STRENGTH/SKILL

L-sits – 5min running clock

FOD

5 rounds for time:

15 squat jumps

20 diamond pushups

25 KB swings

30 sit-ups

post your final time to comments/after the wod

“There is no end. There is no beginning. There is only the passion of life.” – Federico Fellini

STRENGTH/SKILL

back squat 2-2-2-2 (this will be progressive, working up to a 2rep max. Warm up with 5-4-3)

FOD

8min AMRAP

5 KB clean L arm

5 KB lunges L leg

5 KB push press L arm

5 KB clean R arm

5 KB lunges R leg

5 KB push press R arm

** 2min rest **

4min AMRAP yield sprint……jog back

post your total # of rounds and sprints to comments/after the wod

“Find out who you are and do it on purpose.” – Dolly Parton

A WHOLE LOT TO THINK ABOUT AT THE BAR – NOT THAT BAR!

Everybody wants to do more pull-ups – strick, kipping, butterfly – it doesn’t necessarily matter, we just wanna crank them out effectively and efficiently. And just like every other movement we train, there is a good way…a better way…and a best way to complete the movement. In this video, K-Star and the “Puppet” gymnast Carl do a great job of running through the various faults associated w/ the pull-up, and how to correct them. i gotta be honest, when i’m at the bar i rarely address half of these issues – i’m too often concerned w/ just muscling my way through the movement and getting it over w/. Watch the whole video and think about your pull-up – how many faults can you find in your own movement, and what are you going to do to start correcting them? i will tell ya right now that from here on out our flow will incorporate pull-ups, so this will give you at least one opportunity every day to improve upon your faults.

“Promise me you’ll always remember. You’re braver than you believe, and stronger than you seem, and smarter than you think.” – Christopher Robin to Pooh

STRENGTH/SKILL

handstand practice x 10min (you can walk up the wall into them, kick up into them, or work on freestanding and hand walking)

FOD

5 rounds for time:

21 ring rows

12 burpee box jumps

post your final time to comments/after the wod

“He that will cheat at play, will cheat you any way.” – old proverb

STRENGTH/SKILL

pull-ups 5 x submax (Newbies will be learning/practicing the kip. Vets will be working the dead hang)

FOD

3min AMRAP

3 deadlift

6 hand release pushups

9 toes-2-bar

** 1min rest – repeat for 5 total rounds **

FOR THOSE THAT MISSED IT

post your total # of rounds completed to comments/after the wod