Let’s “Rest” A Little Bit Before Our Annual “Earn Your Bird” WOD On Thanksgiving Morning…
Not Going To Lie… It’s Gonna Hurt To Sneeze, Cough, Laugh, Get Out Of Bed, Get Out Of Your Car, Pick Up Your Kids, ETC ETC For The Next Few Days…
Keep An On-Going Rep Count During 6 Out Of The 7 Movements For Each Round… Don’t Count The Plank…
You Will Have 5 Different Scores…
Example… Cycle 1- 150… Cycle 2- 130… Cycle 3- 120… Total: 300 Plus 50 Double Unders…
I Know I Keep Putting This Up & You’re Probably Sick Of Seeing It… I Just Don’t Want Anybody Showing Up To The Station When There Is Not A Class Scheduled…
Today (Wednesday)… Business As Usual…
Thursday-Saturday… One Session @ 9AM…
***FOR THE 9AM SESSIONS ON THURSDAY & FRIDAY… PLEASE SIGN UP FOR THE 8:15AM SESSION… I WILL OPEN UP THE CLASS TO EVERYONE AFTER TODAY’S 8:15AM IS DONE…***
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ALRIGHT… HERE WE GO!!!
Skill/Strength…
OverHead Squat
MetCon…
***OverHead Squat… Rx’d: M- 55lbs/F-35lbs… NO RACKS!!!***
***25 Mins Total…***
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For A Total Of 3 Cycles With A 1 Min Rest Between Each Cycle…
1 Cycle Consists Of:
Push Up Plank Hold For 1 Min (5 Burpees @ The End Of The WOD For Every Time You Break…) Straight Into…
1 Min: Max Hanging Knee Raises Straight Into…
1 Min: Max Mt. Climbers Straight Into…
1 Min: Max Knee Tucks Straight Into…
1 Min: Max Hollow Rocks In A Min Straight Into…
1 Min: Max Strict AbMat Sit Ups…
***30 Secs Rest…***
1 Min: Max OverHead Squats (YES… MORE SQUATS!!!)…
Rest For 1 Min…
Repeat 3 More Times…
@ The 24:30 Min/Sec Mark… 30 Secs: Max Double Unders EVERYBODY!!!
… TIME!!!
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3…2…1…GO!!!
Mando
11.20.2018 WOD & Scores…
RainCrossStrengthandConditioning 