Back Squats: Check…
Presses: Check…
Olympic Lifting: Check x 114 Reps!!!
That’s How Many Power Cleans “Hot Shots 19” Called For… 114 Freakin’ Power Cleans…
The 4th Of July Team Hot Shots 19 WOD Called For 228 Power Cleans Between 2 Athletes…
However The Heck You Ladies & Gents Got To 228 Reps… You Performed A LOT Of Power Cleans!!!
I Think You Ladies & Gents Got Your “Olympic Lifting” Training For The Week…
You Ladies & Gents Did Amazing…
Way To Push Through Such A Brutal Work Out!!!
Alright…
Back To Business As Usual…
Deadlifts Today…
Then… Friday Funday…
Then… Saturday Sweat Sesh 25…
Then… Sunday… Active Rest Day!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Deadlift…
***Using Your 3 Rep Max From Last Week… NOT ADDING WEIGHT!!!***
5 Sets:
4 “Quick Single & Controlled” Deadlifts
MetCon…
***Deadlifts… ANY STYLE YOU WANT… ADV: M-245lbs/F-165lbs… Rx’d: M-225lbs/F-155lbs… Sx’d: M-205lbs/F-135lbs…***
***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: MedBall Slams…***
***1st 5 Athletes That Walk In The Door For Their Session Will Start On The Rower… Everyone Else Will Start With A 400 Meter Run… BUT… After That… It’s 1st Come 1st Serve On The Rowers… So As Soon As You’re Done With Your GHD Sit Ups Or MedBall Slams… If There Is A Rower Open… Hop On It… If They Are All Being Used… Run 400 Meters…***
***25 Min TIME CAP!!! Sub 20 Is Do-Able…***
——————————————————
500 Meter Row…
3 Rounds:
7 Deadlifts
21 GHD Sit Ups
————————-
500 Meter Row…
3 Rounds:
5 Deadlifts
15 GHD Sit Ups
————————-
500 Meter Row…
3 Rounds:
3 Deadlifts
9 GHD Sit Ups
————————-
500 Meter Row…
3 Rounds:
1 Deadlift
5 GHD Sit Ups…
————————-
15 Push Ups… TIME!!!
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3…2…1…GO!!!
7.4.2018 WOD & Scores…
RainCrossStrengthandConditioning 