WOD - Easy on Paper, Hard in Practice

8 Minute EMOM (Alternating)

* Even: 11 Burpees

* Odd: 8 Goblet Squats (1.5 pood)

THEN

5 Rounds:

3 Minute AMRAP

* 2 Goblet Squats (1.5 pood)

* 4 Kettlebell Swings (1.5 pood)

* 6 Pistols (3/leg)

* 8 V-Ups

1:30 Rest

WOD - Oye My Back

10 Minute EMOM (Alternating)

* Even: 8 Chest to Bar Pullups

* Odd: 50m Shuttle Sprint

THEN

For Time:

* 25 Box Jumps (24”)

* 20 Pullups

* 15 Burpees

* 20 Box Jumps (24”)

* 15 Pullups

* 10 Burpees

* 15 Box Jumps (24”)

* 10 Pullups

* 5 Burpees

WOD - Old Fashioned Strength

Not For Time:

4 Rounds Tabata Pace (Move though each exercise at a fast pace but not sacrificing form.)

* 10 Front Rack Lunges @ 135#

* 8 Bent Over Barbell Rows @ 135#

* 6 Shoulder to Overheads @ 135#

* 10 Dumbbell Floor Press (50#/50#)

* Rest 2 Minutes

THEN

Alternating Tabata

* 3 Rounds: Situps/Superman Holds

Tabata

* 4 Rounds: Double Unders

lovesouthkorea:

Gwakjigwamul Beach, Jeju Island, Korea (source)

lovesouthkorea:

Gwakjigwamul Beach, Jeju Island, Korea (source)

(via lovesouthkorea)

WOD - Survival of the Fittest

10 Minute EMOM (Alternating)

* Even: 20 Double Unders

* Odd: 6 Chest to Bar Pullups

THEN

5 Rounds for Time:

* 20 Burpee Box Jumps

* 10 Power Cleans (115#)

* 20 Kettlebell Swings (1.5 pood)

WOD - Active Recovery

4 Rounds:
* 8-10 Pendlay Rows
* Rest 1 Minute
* 8-12 Snatch Grip Behind the Neck Strict Press
* Rest 1 Minute

THEN

7 Rounds:
* 30 second Max Effort Row
* Rest 2:30

WOD - Fall From Grace

In honor of my buddy (and Hapkido instructor) turning 35, we all got together for a little bit of Grace, followed by a night on the town. 

"Grace"

For Time:

* 30 Clean & Jerks @ 135#

Thoughts on life, travels, adventures, exercise, and whatever else comes to mind.

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