Monday, April 7th

Main – WOD

Rx =
4 Rounds (not for time):
10 Wallballs
10 Air Squats

Rx+ =
30 Double Squat Wallballs (not for time)

*Double squat wall ball = 1 air squat before the ball returns.

EMOM x 10:
Rowing
Lateral Burpees over PVC parallette
Rx =
Even- 10 Lateral Burpees
Odd- 150m Row (Or 30 Dubs)

Rx+ =
Even- 200m Row (Or 40 Dubs)
Odd- 12 Lateral Burpees

Rx =
20 Ninja Jumps

Rx+ =
20 Ninja Snatches with PVC pipe or training barbell

*Ninja jump = start from knees and land in bottom of the air squat.

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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