Tues – 15/10/19


“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Warm Up

30 Seconds

Single Unders
Inchworm to Push-up
Glute Bridges

Single Unders
Active Spidermans + Hamstring Stretch
Single Leg Glute Bridges (30 Each Side)

Single Unders
Air Squats
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats


  • Barbell Ankle stretch
  • Barbell Straddle Stretch (Middle-Right-Left)


10-15min to Build heavy set of 3

WOD – “Child’s Play” -For Time

3 Rounds:
10 Thrusters (50/35)
20 Deadlifts (50/35)
50 Double Unders


3 Rounds:
10 Thrusters (40/27.5)
20 Deadlifts (40/27.5)
50 Double Unders


Weight to suite/100 Single unders/step ups

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