YOU can train yourself to think differently by acting in ways that align with the thoughts you'd prefer to have and catching yourself when you have thoughts that don't align.  CHANGING your thinking is a practice, but one WELL WORTH THE TIME!!

EMOM x 8
5 Burpees
10 Push Ups
Plank Remainder of time

Then
20 Hollow Rock/Superman
Scapular Retraction on Rig 3 x 10 (weighted as tolerated)
Zott's Press 5x5 (weighted as tolerated)

WOD Brief (By 15 min after)



8/9/2019 - WOD

On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.


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Shoulder Stretch Finisher



3 position Stretch on Rig
Shoulder Bully IF you have a band
30 sec Wrist Extension
10 Pass Through
10 Around the World
Chicken Wing

Frog Stretch
Squat on Rig
Stand Gastroc/Soleus Stretch on wall
Add Score

Comments

Phil Haas

Phil Haas 1 year ago / Reply

8/9/2019 - WOD: 56 Reps

Divas Kapur

Divas Kapur 1 year ago / Reply

8/9/2019 - WOD: 3 + 70
Notes: Feet up on wall for handstand, 14 lb for wall balls

Kaitlyn Westhoff

Kaitlyn Westhoff 1 year ago / Reply

8/9/2019 - WOD: 0 + 0
Notes: biked 4 miles kept RPM between 48 and 50

Aaron Smith

Aaron Smith 1 year ago / Reply

8/9/2019 - WOD: 3 + 147
Notes: 8 lb wall ball, 1 hand stand, 2 full arm plank.

Samantha Bunch

Samantha Bunch 1 year ago / Reply

8/9/2019 - WOD: 65 Reps

Tyler Pickett

Tyler Pickett 1 year ago / Reply

8/9/2019 - WOD: 3 + 55
Notes: 2 minute 5lb DB hold overhead 1 minute wal balls

Kathy Pieper

Kathy Pieper 1 year ago / Reply

8/9/2019 - WOD: 3 + 57
Notes: 10 lb ball, hand stand off the box.

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