***Saturday Morning… More Competition Training!!! Gonna Run It The Same Way We Did Last Saturday… Go Through Some Time Trials… Then The Actual WOD… Then I Might Have Something Else In Store For You… REMEMBER… 8:45AM!!!***
Alright…
“Light Weight Sweat Sesh…”
Time To Get Sweaty…
LIGHT WEIGHT!!!
Guys… 95lbs…
Ladies… 65lbs…
When Class Starts… Load Up Your BarBell… If You Need To Warm Up To 95lbs/65lbs… IT’S TOO HEAVY!!!
Happy Friday!!!
You’re Welcome… Or Not…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***BarBell… Rx’d: M-95lbs/F-65lbs…***
***Box Jumps… Rx’d: M-24″/F-20″…***
***Double Unders… Rx’d: M&F… MOD: 30 Mt. Climbers…***
***Devil Presses… Pick Your Poison!!!***
30 Mins Total…
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WOD 1…
As Many Rounds/Reps As Possible in 1 Min:
3 Deadlifts
6 Burpees Over BarBell
Rest 1 Min…
WOD 2…
As Many Rounds/Reps As Possible in 2 Mins:
6 Hang Power Cleans
12 Hand Release Push Ups
Rest 1 Min…
WOD 3…
As Many Rounds/Reps As Possible in 3 Mins:
9 Front Squats
18 AbMat Sit Ups
Rest 1 Min…
WOD 4…
As Many Rounds/Reps As Possible in 4 Mins:
12 Push Presses
24 Box Jumps
Rest 1 Min…
WOD 5…
As Many Rounds/Reps As Possible in 5 Mins:
15 Hang Cleans
30 Double Unders
Rest 1 Min…
WOD 6…
As Many Rounds/Reps As Possible in 6 Mins:
18 Thrusters
36 Devil Presses
Rest 1 Min…
WOD 7…
As Many Reps As Possible in 3 Mins:
Pull Ups… TIME!!!
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That Was Really Tough… But Actually Really “Fun”… Nice Little Friday Finisher From A Week Of Some Heavy Lifting/Coomplexes… Gotta Move & Fight Through The Pain!!! Went Rx’d With 35lbs DBs For The Devil Presses…
WOD 1… 2 Rds + 3 + 5
WOD 2… 3 Rds + 6 + 8
WOD 3… 3 Rds + 9 + 2
WOD 4…2Rds + 12 + 10
WOD 5… 3 Rds + 15 + 25
WOD 6… 1 Rd + 1
WOD 7… 75… TIME!!!
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3…2…1…GO!!!
Mando
1.17.2019 WOD & Scores…
RainCrossStrengthandConditioning 