WOD FOR MAY 3, 2019

Have you planned out your week? Do you know how many days you’re going to make it to the gym, have you meal prepped? Have you scheduled and planned out your week for success?

Most people fall short of reaching their goals, not due to effort, drive, skill or capabilities. No. It’s because they didn’t map out their approach. In order to lose the weight you came here to lose, get stronger, faster or just get in shape for the summer, you NEED A PLAN! You will come close, as most do, but you will inevitably fall short without a plan of execution.

So whats your plan? What are you going to do this week to get you just 1% closer to your goals?


Squat clean: Barbell cycling

set 1) 3 reps

set 2) 4 reps

set 3) 5 reps

set 4) 6 reps

*This is about developing the skill of moving a barbell, not about maxing out.

*Increase weight as the reps go up


20 Minute AMRAP:

1 Mile run

then, in the remaining time complete:


6 Burpee pull ups

9 Clean and jerks (115/75)

12 Wall balls (20/14)