WODs for the week 11-13-17 to 11-18-17

We learned this week that running in the cold hurts your lungs. 150 Box Jumps hurts your knees and quads. 150 Wall Balls hurts your hips and glutes. What are we doing, on purpose, to cause this pain? Answer: we are disrupting the normal state of our bodies with some stress that makes our muscles think if they don’t adapt quickly the body will perish! This is how we get stronger. We do it in small enough increments to not cause permanent damage, but often enough that there is real change in our muscles. Keep it up and tell your friends and family what you are doing when they ask why you do things that make you sore. This is progress!

Along with disrupting homeostasis, you need to remember to rest. This is when your bodies repair and do their adapting. If you only work hard and never rest you will not make as much progress as if you include some rest days and get good sleep at night. Listen to your bodies and rest when needed. Don’t get into the habit of not coming to the gym on days that look hard and call those rest days. Cherry picking doesn’t make very good progress either.

MONDAY 11-13-17
"Viola"
AMRAP in 20:00
400 meter Run
11 Power Snatch (95,65)
17 Pull-ups
13 Power Clean (95,65)

TUESDAY 11-14-17
Strength WOD: 5+ reps Deadlift
then:
3 Rounds for time:
15 DB Thrusters (50,35)
50 Double Unders
3 Rope Climbs

WEDNESDAY 11-15-17
5 Tabatas for reps, seconds and calories with 1:00 rest inbetween
Back Squats (95,65)
L-sit
Ring Rows
Handstand Hold
Row

THURSDAY 11-16-17
Back Squat
5 reps at strength WOD working weight
then:
3-2-1-1-1 for new 1RMax
then:
Tabata BTB Squats

FRIDAY 11-17-17
5 Rounds for time:
5 Tire Flips with Jump in, Jump out
100' Sled Push (225,155)
20 Barbell Lunges (75,55) Front Rack position

SATURDAY 11-18-17
Open Gym from 8 to 10am