Public Whiteboard

Components

Metcon

9 to 5

Settings

WOD

2/17/2021

"The purpose of pain is to move us in action, not to make us suffer." Tony Robbins

Pain gets a bad rap. Not in our world. Pain is purely a temporary feeling; where suffering is a state of mind.

As Tony Robbins puts it, it's purpose is to move us forward. It's leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It's our body and mind telling us to go. Pain is mandatory, suffering is optional.

Warm-up

See Coach's board.

Metcon (AMRAP - Reps)

Skill Conditioning
For max pistol reps:
min 1 - 20 du's (40 singles), max weighted alternating pistols.
min 2 - 20 du's, max pistols
min 3 - 20 du's max pistols
min 4 - rest
min 5 - 30 du's (60 singles), max pistols
min 6 30 du's, max pistols
- min 7 30 du's, max pistols
MRx: 20/10, Rx: 35/20, Rx+: 50/35

- score is total pistols across the entire 6 minutes.
- athletes have the entire minute after finishing du buy-in.

9 to 5 (AMRAP - Rounds and Reps)

3 five min. AMRAP's
5 min AMRAP of:
- 15/12 calories Echo Bike
- 12 chest 2 bar pull-ups
- 9 front squats
MRx: 95/65, Rx: 135/95, Rx+: 155/105

5 minute rest

5 min AMRAP of:
- 12/9 calories Echo bike
- 9 chest 2 bar pull-ups
- 6 front squats

5 minute rest

5 min AMRAP of:
- 9/6 calories Echo Bike
- 6 chest 2 bar pull-ups
- 3 front squats

- total rounds and reps for all three rounds
- front squat weight something you can do 21+ unbroken when fresh
- front squat weight from the floor
- stay steady on the bike
- push for larger pull-up sets
- try to go unbroken with front squats

Whiteboard:

Wednesday, February 17, 2021

Male Athletes

Private

6:00 AM CrossFit

37 Reps