FUNday

Today, we’ll watch Jim take on

yesterday’s WOD:

Emanuel AME Church

We remember June 17, 2015...

Rev. Clementa Pinckney

Cynthia Hurd

Rev. Sharonda Coleman-Singleton

Tywanza Sanders

Ethel Lance

Susie Jackson

Depayne Middleton Doctor

The Rev. Daniel Simmons

Myra Thompson

9 Rounds for TIME of:

  200m RUN

  9 Hang Cleans (75/55)

  9 Lunges

  9 KB Swings (53/35)

  9 Ring Dips

  9 Goblet Squats (53/35)

  9 Pull-UPs

  9 Push Press (75/35)

  9 Burpees

Watch EMANUEL free on STARZ.

Wednesday

Power Snatch: 5-5-5-3-3-3

DB Incline Bench: 10-10-10-5-5-5

Dave Castro Reveals “Follow Along at Home” CrossFit Games this Year

 

Oly Analysis: Slow-Motion Snatch 

with Chad Vaughn

TUESDAY

1. Agility Course Relays 

2. 3 Shuttle RUNs for TIME:

      10m-20m-30m-40m-50m

.

   Rest as needed between efforts

3. EMOM for 10min Complete;

      100m Sprint

__________________________

5 Tips on How to Run Faster

A LESSON ON PAIN TOLERANCE 

  from: davidgoggins

The pain you are willing to endure reflects how badly you want it! 

What keeps a person from tapping out when all hope seems to be lost? It’s the mere fact that there is that slim chance that they might just be able to pull it off. 

With my hand as it looks in this picture, I was able to do another 1,000+ pull-ups. 

We all have the innate ability to push much harder than we think we can.

There is one question you need to ask yourself when you think you’ve given everything…Can I take one more step? Can I do one more rep, etc? 

If the answer to that question is “yes”, you haven’t given everything. Very few of us have ever been to the point in our lives where the true answer is “no.”

Some of life’s greatest accomplishments come when you are met with pain and are able to push beyond it. 

Monday

3 Rounds of:

   AMRAP in 4min of:

     6 1arm DB Snatches*

     6 FR Rev Lunges*

     8 alt. V-UPs

Rest 1min. between Rounds   

*DB RX= 70/45

This is how America runs.