120410

I legitimately have nothing to really say tonight.

I don’t know, how’s this…

Work out harder—run faster—win everything—eat awesome shit—fuck yeah.

Was that good? You psyched now, or what?

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Since I need some content, tonight I will share three of my favorite songs/videos with you. Just so you know, I don’t care about your opinion on music because most of you are either: A) children, and you are stupid, or B) you are fucking nerds and think Disturbed or Nicki Minaj are edgy and cool. Also, it is my site, and if I want to put up nothing but videos of cats playing with yarn, I will do just that. In fact, cats playing with yarn are way cooler and edgier than Disturbed and Nicki Minaj, so maybe they belong here too.

Video #1 – Thrice “Firebreather (live)”.

Best band ON EARTH, great live show, beards and plaid—if you do not love this band you should immediately cause yourself some form of physical harm.

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Video #2 – Meek Mill ft. Rick Ross “Work”.

How do you guys get to work in the morning? REALLY? Well, Rick Ross goes to work on a mufuckin’ YACHT. And he’s fat, and he takes his shirt off. Enuff said—quintessential awesomeness.

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Video #3 – Hatebreed “Destroy Everything”

This is about my 35th favorite Hatebreed song, but I wanted to give you guys something a little more poppy to enjoy. Lulz. This is IMO the greatest Hard Core band ever, and they may have the most meathead inspiring lyrics in history. The chorus on this song provides a great example, “Destroy everything, obliterate what makes us weak.” There it is: print that shit on your next t-shirt. What else makes Hatebreed cool? At least 4 of the 5 members can kick the living shit out of you.

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WOD 120410:

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

*Rest 2 minutes.

12 Rope Climbs 15′
50 GHD Situps
Row 1K

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Extra 120410:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

GROUP 1 Conditioning

15 minute AMRAP of:

Swim 75m
30 Air Squats
15 HR Pushups

GROUP 2 Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 3 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

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TEAM Conditioning (3 parts)

*In teams of 2 consisting of one male, and one female.

Part 1:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

For time.

Rules: This event will be performed by taking turns to complete each portion of the WOD. The first athlete (male or female) will complete 21 Squat Cleans, then the other athlete will complete 21 Squat Cleans. The first athlete will then complete 21 Ring Dips, then the 2nd athlete will complete 21 Ring Dips, etc. Only one athlete may be working at a time, and each athlete must complete the full set before the other athlete begins.

*Rest 5 minutes.

Part 2:

5 minute AMRAP of alternating Rope Climbs 15′.

Rules: The athletes must alternate reps. Both athletes must use the same rope.

*Rest 5 minutes.

Part 3:

Row 2k.

Rules: There is no set time or distance protocol for alternating athletes. Teams may choose the fastest possible way to complete the event. This may include anything from 1 athlete completing the entire piece, or athletes changing every 200m. There is no set template—do what you think will be fastest.