WOD: "Filthy 50"
For TIME:
50 Box Jumps 24"
50 Jumping Pull-UPs
50 Kettlebell Swings 53/35
50 Lunges
50 Knees to Elbows
50 Push Press 45 lbs.
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders
6.04.2020
6.03.2020
Thursday
Back Squat: 5-5-5-3-3
Bench Press: 5-5-5-3-3
GHD Situps: 10-10-10
Back Extensions: 10-10-10
Bench Press: 5-5-5-3-3
GHD Situps: 10-10-10
Back Extensions: 10-10-10
6.02.2020
6.01.2020
Tuesday
EMOM for 10min Complete:
then...
3 Rounds of:
500m ROW
15 Push Press (95/85*)
Try to remember, 99.99% of cops serve every day with compassion, integrity and honor.
You can hate on cops all you want, but when you’re in trouble, when you need help, and when you call them, they’ll still come racing to you as fast as they can, disregarding their own safety, because that’s the type of ppl the vast, vast majority of police officers are.
5.31.2020
5.28.2020
FUNday
TEAM WOD
#LifeLessons from an 80 year old man.
1. Have a firm handshake.
2. Look people in the eye.
3. Sing in the shower.
4. Own a great stereo system.
5. If in a fight, hit first and hit hard.
6. Keep secrets.
7. Never give up on anybody. Miracles happen everyday.
8. Always accept an outstretched hand.
9. Be brave. Even if you’re not, pretend to be. No one can tell the difference.
10. Whistle.
11. Avoid sarcastic remarks.
12. Choose your life’s mate carefully. From this one decision will come 90% of all your happiness and misery.
13. Make it a habit to do nice things for people who will never find out.
14. Lend only those books you never care to see again.
15. Never deprive someone of hope; it might be all they have.
16. When playing games with children, let them win.
17. Give people a second chance, but not a third.
18. Be romantic.
19. Become the most positive and enthusiastic person you know.
20. Loosen up. Relax. Except for rare life-and-death matters, nothing is as important as it first seems.
21. Don’t allow the phone to interrupt important moments. It’s there for our convenience, not the caller’s.
22. Be a good loser.
23. Be a good winner.
24. Think twice before burdening a friend with a secret.
25. When someone hugs you, let them be the first to let go.
26. Be modest. A lot was accomplished before you were born.
27. Keep it simple.
28. Beware of the person who has nothing to lose.
29. Don’t burn bridges. You’ll be surprised how many times you have to cross the same river.
30. Live your life so that your epitaph could read: No regrets.
31. Be bold and courageous. When you look back on life, you’ll regret the things you didn’t do more than the ones you did.
32. Never waste an opportunity to tell someone you love them.
33. Remember no one makes it alone. Have a grateful heart and be quick to acknowledge those who helped you.
34. Take charge of your attitude. Don’t let someone else choose it for you.
35. Visit friends and relatives when they are in the hospital; you only need to stay a few minutes.
36. Begin each day with some of your favourite music.
37. Once in a while, take the scenic route.
38. Send a lot of Valentine cards. Sign them, ‘Someone who thinks you’re terrific.’
39. Answer the phone with enthusiasm and energy in your voice.
40. Keep a notepad and pencil on your bedside table. Million-dollar ideas sometimes strike at 3 a.m.
41. Show respect for everyone who works for a living, regardless of how trivial their job.
42. Send your loved ones flowers. Think of a reason later.
43. Make someone’s day by paying the toll for the person in the car behind you.
44. Become someone’s hero.
45. Marry only for love.
46. Count your blessings.
47. Compliment the meal when you’re a guest in someone’s home.
48. Wave at the children on a school bus.
49. Remember that 80% of the success in any job is based on your ability to deal with people.
50. Don’t expect life to be fair.
5.27.2020
Thursday
3 Rounds for Quality of:
3min of Turkish Get-UPs*
2min of Double Unders
1min REST
*KB RX= 35/25 lbs.
3min of Turkish Get-UPs*
2min of Double Unders
1min REST
*KB RX= 35/25 lbs.
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