It Is What It Is

“It gets expensive. But we thank God he has allowed us to escape with our lives.”

John Holmes quote

OPERA

Overhead Squat 5 x 5

Front Squat 5 x 5

20 Minute AMRAP

Rope climb for 20minutes, add up total footage you climb in 20 minutes

Rest 10 minutes

Row 2000 Meters (shooting for sub 8minutes)

Black on Black

“The Master of Life’s been good to me. He has given me strength to face past illnesses, and victory in the face of defeat. He has given me life and joy where other saw oblivion. He Has given new purpose to live for, new services to render and old wounds to heal.
Life and love go on, let the music play.”  Johnny Cash

OPERA

Cleans 5 x 3

12 Minute AMRAP

1 – 20′ Rope Climb

3 – HSPU

5 -  2 Pood Swings

5 minute rest

30 Seconds Alternating Dumb Bell Press from a sitting position on the floor

30 Second Break

30 Seconds Alternating Dumb Bell Press from a sitting position on the floor

30 Second Break

30 Seconds Dual Dumb Bell Press from a sitting position on the floor

30 second Break

30 Seconds Dual Dumb Bell Press from a sitting position on the floor

Daily Good = Food for the Soul

UnderGroundShack Throwdown

“You see things; and you say, ‘Why?’ But I dream things that never were; and I say, ‘Why not?’” George Bernard Shaw

OPERA

For time: ‘UnderGroundShack Throwdown’

400m run

115 pound Thruster, 30 reps

20 foot Rope climb, 3 ascents

30 Kettlebell swings, 2 pood

400m run

115 pound Thruster, 20 reps

20 foot Rope climb, 2 ascents

20 Kettlebell swings, 2 pood

400m run

115 pound Thruster, 10 reps

20 foot Rope climb, 1 ascent

10 Kettlebell swings, 2 pood

Run the Thunderbird loop (roughly 1.5 miles)

The Crippler Chipper will happen every Wednesday.  Each week will have something different in the mix with most workouts exceeding in 20 minutes!  They will be great tests of strength not only physically but mentally as well.  Let’s see what we are made of!

The More I See The Less I Know…

“The more I see, the less I know for sure.”
— John Lennon

Clean Deadlift 8 x 3

Back Squat 3 x 8

Press 3 x 10

3 sets 0f 30   24″ Box Jump

3 Rope Climbs 20′ with a 45# vest

5 Foods You Should Be Eating by Brian St. Pierre

Post Weight to the Comments

(make sure to take adequate breaks during this workout, tomorrow’s metcon is going to be intense)