Public Whiteboard

Components

"Underground"

Settings

WOD

30JUN2020

Daily Mindset

"Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even." – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Warm-up

30 Seconds Each
Single Unders
Easy Bike
Push-up to Down Dog

Single Unders
Easy-Moderate Bike
Front Plank on Hands

Single Unders
Moderate Bike
Shoulder Taps

Single Unders
Faster Bike
Mountain Climbers

Mobility

Chest Stretch on Wall: 45 Seconds Each Side
Wrist Stretch: 30 Seconds Each Direction

Strength & Skill

Review in "Elbows Back" in all movements.

Metcon

"Underground" (Time)

For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Bike

After Party

Gymnastic Capacity
AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups (1 Second Pause in Bottom)
Rest 30 Seconds
AMRAP 2: Handstand Walk

Whiteboard:

Tuesday, June 30, 2020

Athletes: