MINDSET:
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
WARM UP:
8 Minutes for quality
:30 Second Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)
200 Meter Jog (Approx :45 sec-:20 out/:20 back in)
10 PVC Pass Throughs * Video
5 Inchworm to Push-ups Video
*Use broomstick, or towel/band
WOD:
#kansascity
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans Video (Or Odd Object Video)
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep
3 Minutes on 1 Minute off in these fast paced intervals
Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
We will alternate hands after every rep
