Friday: Did You Do It?

Friday: Did You Do It?

Friday: Did You Do It?

On Monday I boldly predicted that ‘It’s going to be an awesome week’ – well…it’s time to check.

Score yourself in comments: 1-10.

1 is not so awesome (gonna work on that this weekend & next week) and 10 is freaking AWESOME!

It’s not about what you went through or your actual results this week remember –

Full Effort IS Full Victory.

And Full Victory is Epically Awesome!


(PS – give Chef Stefan a big congrats – that’s his bar in the featured image – and he squatted that ON TEMPO!)

Friday’s Training: 

Pre-Skill Structural: Rope Climb Instruction & reps


Skill: Overhead Squat

  • 8-10 Reps @ 21×1


WOD: For time 21-15-9

  • OHS (Bar Only) 
  • Burpees


Coaches Choice Finisher


A1. Rope Climb

  • 30 second AMRAP

A2. GHD Sit Ups

  • 10 reps


B. For time: 21-15-9

  • Overhead Squat
  • Lateral Burpee Over Bar


C. Prowler Push (Down/Back)

  • 2-3 Sets


A1. Rope Climb

  • 30 second AMRAP
  • Rest 30 seconds

A2. GHD Sit Ups

  • 12 reps
  • Rest 1 Minute


B. 21-15-9 reps for time:

  • OHS 
  • Lateral Burpee Jump Over Bar (both feet jump together)


C. Finisher: Prowler Push (Down/Back)

  • 2-3 sets