Strength
Bench Press 4x8
4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-
WOD
"Clark Griswold"
3 sets For Time:
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
WOD
"CANNOLI"
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts 185#/135#
30 Double Unders
15 Hand Release Push Ups (Rx+ Kipping Handstand Push Ups)
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
## DAILY MINDSET
**“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire**
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
WOD
"Catch & Release"
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups (sub 15 Hand Release Push Ups)
9 Deadlifts 225#/155#
*Score is your slowest time
WOD
For Time:
21-15-9
Deadlifts 225#/155#
Kipping Handstand Push Ups
Then
ROMWOD
Nysa olalde
