Sorry So Late… Just Got Home From The Station…
***Last Minute Change… NO 7:30PM CLASS FOR THE REST OF THE WEEK!!!***
Gettin’ Stuff Ready For Next Week While There’s Still Light Outside…
Annnndddd….. That Was Only Tuesday!!! Damn… That Was Rough…
Today… Today Might Piss Off A Lot Of People…
“Un-Broken…”
More On That In A Little Bit…. Evil Laugh…
“Start Packin’…”
Time’s A’ Tickin’ Ladies & Gents…
If You Have Any Personal Belonging At The Box… Please Take Them Home…
Come This Weekend… Any Leftovers Will Either Be Going To GoodWill Or Getting Trashed!!!
Pack Up Your Stuff!!!
Alright… “Un-Broken…”
Round 1… 21 Reps Of Each Movement… All 21 Deadlifts Must Be Un-Broken “Touch & Gos”… All 21 Wall Ball Shots… KettleBell Swings… & Dubbs Must Be Un-Broken… Round 2… 15 Un-Broken Reps Of Each Movement… Round 3… 9 Un-Broken Reps Of Each Movement… If You Break Before The Prescribed Rep Scheme… You Must Start The Entire Round Over Again… Yes… That Round All Over Again… And Yes… I Saved The Dubbs For Last On Purpose!!!
Example: On Round 1… If You Break On “20” Dubbs… You Have To Start All Over With 21 Un-Broken Deadlifts…
I Think I Just Heard Everyone’s Heart Drop A Little Bit…
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ALRIGHT… HERE WE GO!!!
Strength…
400 Meter Run + 3 “Single & Controlled” Deadlifts @ 80%
200 Meter Run + 3 “Single & Controlled” Deadlifts @ 85%
100 Meter Run + 3 “Single & Controlled” Deadlifts @ 90%
200 Meter Run + 3 “Single & Controlled” Deadlifts @ 95%
400 Meter Run + 3 “Single & Controlled” Deadlifts @ 100%
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MetCon…
***Deadlifts… ADV: M-225lbs/F-155lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-155lbs/F-105lbs…***
***Wall Ball Shots… ADV: M-20lbs To 12Ft./F-14lbs To 10Ft. Rx’d/Sx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
***KettleBell Swings… American… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: Running In Place Singles…***
Everything UN-Broken!!!
15 Min TIME CAP!!! Very Do-Able For ADV… Rx’d… & Sx’d… Sub 10 Even…
FOCUS & HANG ON TIGHT!!!
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For Time:
21 Deadlifts
21 Wall Ball Shots
21 American KBS
21 Dubbs
————————————
15 Deadlifts
15 Wall Ball Shots
15 American KBS
15 Dubbs
————————————
9 Deadlifts
9 Wall Ball Shots
9 American KBS
9 Dubbs… TIME!!!
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3…2…1…GO!!!
4.24.2018 WOD & Scores…
RainCrossStrengthandConditioning 