***WHEN YOU GET TO THE STATION… AS LONG AS THE PREVIOUS CLASS IS DONE… LOAD UP YOUR BARBELL WITH 50% OF YOUR 3 REP MAX DEADLIFT…***
Not Gonna Lie…
Friday’s Are… Well… Rough…
Friday’s Are Also “Hit Or Miss…”
Not On The WODs…
On The Attendance!!!
Changes Every Week… Changes Every Class…
1 Class Will Be Capped Out… While The Very Next Class Has 2 Athletes… Or 1.. OR NONE!?!?!
Some Will Argue… “Well… I Got All My Strength Lifts In…”
Ok… I’ll Give You That…
But Not This Week!!!
With The Monday Holiday… We Were A Little Off On Our “Strength” Days…
We Haven’t Deadlifted Yet…
Well… Let’s Fill Up The Station…
Let’s Run Out Of Plates!!!
Let’s Turn “Dead Friday” Into “Dead-Lifting Friday”!!!
Oh Yea… With Some Other Crazy Stuff… Nothing To Do With The Competition…
Saturday However… Everything To Do With The Competition!!!
What To Expect…
Rowing & Burpee Box Overs…
Deadlifts… Thrusters… & KettleBell Swings…
Dubbs… WBS… Burpees… DB Snatches… & Pull Ups…
Toes To Bar… & Snatches…
GRAB YOUR TEAM… BE @ THE STATION BY 8:45AM… PRACTICE TOGETHER… AND HAVE FUN!!! And As Always… Even If You’re Not Competing… Come Out Saturday Morning & Finish Off The Week Strong!!!
Don’t Feel Like Working Out?!?! If You Plan On Being A Judge @ The Competition… Come Out Saturday Morning… And… Well… JUDGE!!!
More On “Being A Judge” On Tomorrow’s Post…
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ALRIGHT… HERE WE GO!!!
Stret-Con…
Deadlift
***Add 45lbs To 50%…***
***HandStand Push Ups… ADV: M&F… Rx’d & Sx’d: M&F-Hand Release Push Ups…***
***Chest To Bar Pull Ups… ADV: M&F… Rx’d: M&F- Chin To Bar… Sx’d: M&F-KB Sumo Deadlift High Pulls…***
***Double Unders… ADV/Rx’d & Sx’d: M&F… MOD: Singles + Burpees…***
30 Min TIME CAP!!!
————————————–
1 Deadlift
2 HandStand Push Ups
3 Chest To Bar Pull Ups
9 Double Unders (9 Singles + 3 Burpees…)
————————————–
2 Deadlifts
4 HandStand Push Ups
6 Chest To Bar Pull Ups
18 Double Unders (18 Singles + 6 Burpees…)
————————————–
3 Deadlifts
8 HSPUs
12 Chest To Bar Pull Ups
36 Double Unders (36 Singles + 12 Burpees…)
————————————–
4 Deadlifts
16 HSPUs
24 Chest To Bar Pull Ups
72 Double Unders (72 Singles + 24 Burpees…)
————————————–
500 Meter Row
————————————–
72 AbMat Sit Ups
24 Chest To Bar Pull Ups
16 HSPUs
4 Deadlifts
————————————–
36 AbMat Sit Ups
12 Chest To Bar Pull Ups
8 HSPUs
3 Deadlifts
————————————–
18 AbMat Sit Ups
6 Chest To Bar Pull Ups
4 HSPUs
2 Deadlifts
————————————–
9 AbMat Sit Ups
3 Chest To Bar Pull Ups
2 HSPUs
1 Deadlift… TIME!!!
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3…2…1…GO!!!
8.6.2018 WOD & Scores…
RainCrossStrengthandConditioning 