"The Landlord" CrossFit WOD | Push Jerk EMOM | Double Unders + "DT" Hero WOD
0:00 - Intro 0:07 - Warm Up 2:22 - Mobility 3:20 - Push Jerk EMOM 4:16 - "The Landlord" 5:27 - Home Gym 6:13 - Gymnastics “Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens. WARM-UP 30 Seconds Each Jumping Jacks Single Unders Down Dog Left Leg Single Unders Inchworm to Push-up Right Leg Single Unders Push-up to Down Dog Alternating Single Unders Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats https://www.youtube.com/watch?v=kLLMhalEWWI MOBILITY Banded Hamstring Stretch: 45 Minute Each Side Banded 3-Way Shoulder: 30 Seconds Each Position & Side Push Jerk On the Minute x 10: 2 Push Jerks “The Landlord” AMRAP 12: 35 Double Unders 9 Deadlifts 7 Hang Power Cleans 5 Push Jerks Barbell: 155/105 KILOS 70/48 HOME GYM AMRAP 12: 35 Double Unders 9 Double Dumbbell Deadlifts 7 Double Dumbbell Hang Power Cleans 5 Double Dumbbell Push Jerks Dumbbells: 50’s/35’s KILOS 22.5’s/15’s Gymnastic Stamina Benchmark For Time: 100 Double Unders 50′ Handstand Walk 80 Double Unders 50′ Handstand Walk 60 Double Unders 50′ Handstand Walk 40 Double Unders 50′ Handstand Walk 20 Double Unders 50′ Handstand Walk Repeat From 9/2/20
0:00 - Intro 0:07 - Warm Up 2:22 - Mobility 3:20 - Push Jerk EMOM 4:16 - "The Landlord" 5:27 - Home Gym 6:13 - Gymnastics “Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens. WARM-UP 30 Seconds Each Jumping Jacks Single Unders Down Dog Left Leg Single Unders Inchworm to Push-up Right Leg Single Unders Push-up to Down Dog Alternating Single Unders Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats https://www.youtube.com/watch?v=kLLMhalEWWI MOBILITY Banded Hamstring Stretch: 45 Minute Each Side Banded 3-Way Shoulder: 30 Seconds Each Position & Side Push Jerk On the Minute x 10: 2 Push Jerks “The Landlord” AMRAP 12: 35 Double Unders 9 Deadlifts 7 Hang Power Cleans 5 Push Jerks Barbell: 155/105 KILOS 70/48 HOME GYM AMRAP 12: 35 Double Unders 9 Double Dumbbell Deadlifts 7 Double Dumbbell Hang Power Cleans 5 Double Dumbbell Push Jerks Dumbbells: 50’s/35’s KILOS 22.5’s/15’s Gymnastic Stamina Benchmark For Time: 100 Double Unders 50′ Handstand Walk 80 Double Unders 50′ Handstand Walk 60 Double Unders 50′ Handstand Walk 40 Double Unders 50′ Handstand Walk 20 Double Unders 50′ Handstand Walk Repeat From 9/2/20