Gable & Lisa.

EWOD & FITNESS

In teams of three, with only one partner working at a time, complete as many rounds and meters as possible in 30 minutes of:
Row 250 Meters
15 Air Squats
(Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 15th Air Squat. The goal is to cycle through as many rounds as possible in 30 minutes.)

AIM

A. Take 12-15 minutes and build to a heavy Power Clean

B. Five sets for times of:
155/105 lb Power Clean x 5 reps
24″/20″ Box Jumps x 15 reps
Rest 2 minutes

SPORT

A. Three sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
8/6 Muscle-Ups
Rest 3 minutes

B. Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes

C. For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately (e.g., 1100, 600, 300 = 2000).

Hannah on 14.2

FITNESS

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Man-Makers x 5 reps
Run 100 Meters with 20 lbs Medicine Ball

AIM

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10 reps @ 1010
Rest 90 seconds

B. For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups

SPORT

A. Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B. Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C. Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .

D. Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Toes to Bar

Don't forget to submit your 14.2 scores before 8PM tonight!

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds

B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

AIM

A. Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds

B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

SPORT

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)

B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)

C.
For time:
15 Thrusters (135/95 lbs)
5 Rope Climbs (15′)
12 Thrusters
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

D.
10 Minutes of AirDyne @ 80-85% effort

ALL LEVELS

14.2

ITS NOT HOW YOU START

Thursday, March 6 2014 by Michael Stanwyck

It’s not how you start.

Anyone can start strong.
Anyone can ride the excitement.
Anyone can go gung-ho while it’s new and fresh.

Ask someone who’s been married 20 years. Or is 5 years into a PhD. Or 9 weeks into a strength training cycle. The honeymoon’s over. What comes out of it is what you make it to be, not what you imagined it was going to be like.

There comes a time when who you are is a declaration, not as a wish. When it’s true even when it doesn’t look true. When your success is measured by your showing up.

When the 0 points you might have earned today are YOUR 0 points.

It’s not how you start, it’s how you finish.

When the shine wore off, when the glory faded, when the fun had past. It was you who showed up anyway. That is what makes you a winner.

When you talk about this experience in the future, the last thing you will talk about is your score. You won’t even remember it. What you will remember is your triumphs. The things you changed and the things that changed you. That is where we want you to put your attention now.

Here is what we would like you to do today or tomorrow. In your reflection, complete one or both of the following sentences:

“My greatest success over the past 60 days was … “
“I learned the following about myself over the past 60 days …”

Congratulations on your success. You’re here. You won.

FITNESS & AIM

Whole Life Challenge Final
As many rounds as possible in 9 minutes of:
7 Kettlebell swings (24/16)
7 Burpees
50m run

Measurements & photos will be taken at 9:15am. Final WOD will go down rain or shine.

SPORT

TBA – 14.2 Prep Work