So Many Annoying Breaks Just To Get To 21… To 15… To 9… To 5 Reps…
So Stupid!!!
And Plate Changes With The BarBell…
Do Your Homework… And Have A Plan On How To Load Up Your BarBell In The Most Efficient Manner…
Also… The Weights Listed Below Are Suggestions… We Can Always Make Little Tweaks… As Long As The Deadlift Is The Heavy Lift… The Front Squat/Push Jerk Are The Medium Weight Lifts Using The Same Weight… And The Power Snatch Is The Lightest Lift…
This One’s Gonna Ge “Fun”…
Happy Friday!!!
***Still Unsure About Competing On A Team For The In-House Competition?!?! Come Out This Saturday Morning To The Saturday Sweat Sesh & Give It A Shot!!! I CAME UP WITH 4 SIC WODs For You Ladies & Gents… 4 12 MIN AMRAPs Or TIME CAPs WITH 3 MINS REST BETWEEN EACH WOD… I’M HOPING TO GET TEAMS OF 4 SINCE THAT’S WHAT IT WILL BE FOR THE IN-HOUSE COMP!!! I’ll Put Up A Rough Draft/Hints Of The WODs Friday Night… But Could Change Depending On Who Shows Up… Be Sure To Sign Up On ZenPlanner & Be @ The Station By 8:45AM!!! If You Sign Up… SHOW UP!!!***
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Double Unders… All Levels: M&F… MOD: Single Unders… Both With A 3 Burpee Penalty!!!***
***KettleBell Swings… All Levels: M-53lbs/F-35lbs…***
***Box Jumps… All Levels: M-30″/F-24″…***
***Strict Pull Ups… All Levels: M&F…***
***BarBell…
Level 5… (Heaviest…)
Deadlift: 245lbs/165lbs… Front Squat & Push Jerk: 185lbs/115lbs… Power Snatch: 155lbs/F-105lbs…
Level 4…
Deadlift: 225lbs/155lbs… Front Squat & Push Jerk: 155lbs/105lbs… Power Snatch: 135lbs/F-95lbs…
Level 3…
Deadlift: 185lbs/115lbs… Front Squat & Push Jerk: 135lbs/95lbs… Power Snatch: 115lbs/F-85lbs…
Level 2…
Deadlift: 155lbs/105lbs… Front Squat & Push Jerk: 115lbs/85lbs… Power Snatch: 95lbs/F-65lbs…
Level 1…
Deadlift: 135lbs/95lbs… Front Squat & Push Jerk: 95lbs/65lbs… Power Snatch: 75lbs/F-55lbs…***
***30 Min TIME CAP!!!***
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For Time:
21 Burpees…
Then…
3 Rounds:
21 Double Unders
7 Deadlifts
7 KettleBell Swings…
Then…
21 Cal Row
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15 Burpees…
Then…
3 Rounds:
15 Dubbs
5 Front Squats
5 Box Jumps…
Then…
15 Cal Row
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9 Burpees…
Then…
3 Rounds:
9 Double Unders
3 Push Jerks
3 Strict Pull Ups…
Then…
9 Cal Row
————————————-
5 Burpees…
Then…
5 Rounds:
5 Double Unders
1 Power Snatch
1 Pump Run…
Then…
5 Cal Row… TIME!!!
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3…2…1…GO!!!
8.23.2018 WOD & Scores…
RainCrossStrengthandConditioning 