"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." --Bruce Lee

MONDAY, 21JANUARY2019 - Work For Today

Wave 3/Week 9/Day 1


STRONGMAN - Pinch Block, Grenade or Random Grip Single Arm Farmer’s Walk. 

:30 Seconds Go As Far as You Can with Your Left Hand

:30 Seconds Now go as far as you can with Your Right Hand

:30 Seconds Rest. Go Heavier than you want to 

Do this for 3 Rounds or 9:00 Minutes


STRENGTH - 5 Rounds

5 Farmer’s Handle, Frame or Car Deadlifts (Add weight when possible)

50 Foot Sandbag Carry With Throw over Shoulder finish (Add weight when possible)

10 Bandy Twisty Things (Each Side)

50 Foot Bear Walk

50 Foot Burpee Broad Jump

3 Atlas Stone to Platform (Add weight when possible)

Rest as Long as it takes you to add weight where needed and go again. 


WIDOWMAKER - Drop the Weight on the Bar back to 70% of your top set and Complete As Many Deadlifts As Possible in one Set. Your goal is 15-20 Reps.


ASSISTANCE - At the Top of Every Minute for 10 minutes, Complete 3 Reps of (YOUR CHOICE)

Stiff Leg Deadlifts 

Rubish Deadlifts (45 Degree Back Raise Deadlifts)

Deadlift Rows (Extremely Heavy)

*Spend the Remainder of your minute In the Plank Position as “Rest”

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