Gino

“The quality of a person’s life is in direct proportion to their commitment to excellence.” -Vince Lombardi

Partner WOD

5 rounds for time:

200m run

15 GHD Situps

15 HSPU

Partner 1 completes run while partner 2 rests, then partner 2 completes the run while partner 1 rests

Then partner 1 completes GHD situps while partner 2 rests, then partner 2 completes GHD situps while partner 1 rests

Then partner 1 completes HSPU while partner 2 rests, then partner 2 completes HSPU while partner 1 rests

#ForgedByFerrara

Fall Apart

“Things may come to those who wait, but only the things left by those who hustle.” -Abe Lincoln

Go to a football field then complete:

50 lbs db snatches for HALF the reps of the 10,20,30,40,50,40,30,20,10 yard line

So 5,10,15,20,25,20,15,10,5 db snatch at each of the above yard line marks

After each set shuttle sprint back to the beginning endzone back to the dumbbell and move the dumbbell forward in a one-arm overhead position until next 10 yard line and repeat same process until you complete the entire football field

For example, at the start:

5 db snatch, 20 yard shuttle-10 there and back (@10 yard line)

10 db snatch, 40 yard suttle-20 there and back (@20 yard line)

Etc….. until last set is

5 db snatch, 200 yard shuttle (completed at opposite endzone from where you started)

#ForgedByFerrara

Wake Me Up

“Superficial goals lead to superficial results.” -Attila the Hun

As fast as possible:

On the 0:00

20 cal bike erg

10 sandbag cleans 150

On the 6:00

10 sandbag cleans 150

20 cal bike erg

On the 12:00

20 cal bike erg

10 sandbag cleans 150

On the 18:00

10 sandbag cleans 150

20 cal bike erg

#ForgedByFerrara

Salty Whiskers

“To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors.” -Al Oerter – 4 Time Olympic Gold Medalist in Discus

4 rounds for time:

800m run

20 yard Handstand walk

#ForgedByFerrara

Cold Blooded

“Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind.” -Plato

100 Double Unders

10 Parallette HSPU

– Rest 100 seconds

90 Double Unders

9 Parallette HSPU

-Rest 90 Seconds

80 Double Unders

8 Parallette HSPU

-Rest 80 Seconds

70 Double Unders

7 Parallette HSPU

-Rest 70 Seconds

60 Double Unders

6 Parallette HSPU

-Rest 60 Seconds

50 Double Unders

5 Parallette HSPU

-Rest 50 Seconds

40 Double Unders

4 Parallette HSPU

-Rest 40 Seconds

30 Double Unders

3 Parallette HSPU

-Rest 30 Seconds

20 Double Unders

2 Parallette HSPU

-Rest 20 Seconds

10 Double Unders

1 Parallette HSPU

#ForgedByFerrara

Love Lies

“Let us not be content to wait and see what will happen, but give us the determination to make the right things happen.” -Peter Marshall

For time:

10 Clean and Jerks 135 lbs

10 cal row

9 Clean and Jerks 135 lbs

10 cal row

8 Clean and Jerks 135 lbs

10 cal row

7 Clean and Jerks 135 lbs

10 cal row

6 Clean and Jerks 135 lbs

10 cal row

5 Clean and Jerks 135 lbs

10 cal row

4 Clean and Jerks 135 lbs

10 cal row

3 Clean and Jerks 135 lbs

10 cal row

2 Clean and Jerks 135 lbs

10 cal row

1 Clean and Jerk 135 lbs

10 cal row

#ForgedByFerrara #ForgedNotBroken