April 20, 2020

I’m Terrible At Creative Titles WOD (it’s hard work, just do it)

Home WOD

THE SCENE:
Should be amazing weather for an outdoor home WOD.

F3 WELCOME & DISCLAIMER
Don’t hurt yourself.

WARM-O-RAMA:
Do whatever you need to get warm / loose. Some suggestions:

  • Side Straddle Hop
  • Imperial Walkers
  • Hillbillies
  • Daisy Pickers
  • Arm Circles
  • Stretch a little

THA-THANG:
You can do the following for time. Or just do it to do it. I did this today (4/20) and it was tough. Ran out of time and didn’t get to Mary.

***You’ll need a CMU or ruck plate or weight of some sort for most of this WOD.***

ROUND 1
*If you don’t have a pull-up bar, you can modify to bent over rows, lat pulls, etc.
  • AMRAP pull ups
  • Take one lap around the block, around the track, around a parking lot, down the street and back, etc. – approx. 200-300m
Rinse and repeat 3 times (3 total sets of AMRAP pull-ups)
Take a 30-60 second breather (“unless you bad” – Four Eyes)

ROUND 2
Ideally this round is done with enough space for a square – 4 corners – each corner ~ 30ish yards apart. If you don’t have a square, just go up and down your street or driveway back and forth. Use the weight of your choice for ALL exercises (CMU, ruck plate, etc.).
Point 1
  • 10 kettle swings
Bears n blocks from point 1 to point 2 (~30 yards)
  • 10 kettle swings
  • 20 overhead press
Bears n blocks from point 2 to point 3
  • 10 kettle swings
  • 20 overhead press
  • 30 goblet squats
Bears n blocks from point 3 to point 4
  • 10 kettle swings
  • 20 overhead press
  • 30 goblet squats
  • 40 skull crushers (lay flat on back, hold CMU over your forehead; extend arms, bring back down)
Bears n blocks from point 4 back to point 1
  • 10 kettle swings
  • 20 overhead press
  • 30 goblet squats
  • 40 skull crushers
  • 50 CMU curls
Take a 30-60 second breather (unless you bad)

ROUND 3
40’s – for each set, both exercise rep amounts equal 40 (or whatever number you choose) in multiples of 5’s. Kind of like 11’s. (*I was running out of time and energy, so I did 30’s instead. Feel free to modify as needed).
  • Perform 35 Irkins with hands on CMU
  • walk ~30 yards with CMU overhead
  • Perform 5 CMU trap raises
  • walk back  ~30 yards with CMU held out front
  • Next set – 30 Irkins – 10 trap raises; 25-15; 20-20; 15-25; 10-30; 5-35

MARY:
If you’ve got anything left in you, do Captain Thor (1 BBSU followed by 4 American Hammers. Keep increasing until you hit 10:40)

COUNT-OFF & NAME-O-RAMA:
You and you alone

CIRCLE OF TRUST/BOM:
Show yourself some grace. We are all experiencing life shifts in some ways – some giant, some minor. In trying to adjust to new rhythms, new schedules, new normals, don’t beat yourself up if you can’t do everything how/when/where you want. We’re all trying to figure this thing out. Allow yourself to relax. Allow yourself the freedom to make mistakes or not get everything accomplished that you hope each day. God’s love for you is not dependent on your performance or output.

MOLESKIN:
Keep up the work men! It will be good to see you all in person soon…

ANNOUNCEMENTS:
At the Virtual COT this Friday, 4/24 at 12pm, I’ll be sharing about Service Over Self (SOS) and how we are adapting to doing our mission in the midst of this pandemic. Join us!

QIC:
Handsy
Workout Date:
04-21-2020