It Poured Last Week…
And Not 1 Run…
I Didn’t Program 1 Run Last Week…
I Think 2 Classes Ran Once Last Week… And That Was YOUR Choice… You Didn’t Want To Wait For The Others To Finish A 15 Calorie Row During The Warm Up…
All Of Us Stayed Inside… Kinda Out Of The Rain… Damn Roof!!! Comfy & Cozy…
And Not One “Hey… Thanks Coach For Not Making Us Run In The Rain… That Would’ve Sucked!!!”
Feelin’ Pretty Unappreciated…
Well… Let’s Make Up For Lost Runs…
By The Way… I’m Totally Kidding About Feeling Unappreciated!!! I Don’t Have Feelings (JK!)… Runs Or No Runs… Last Week Was SIC!!! And If Running Was In Our Program… We Would Have… We Just Got Lucky How Everything Was Laid Out!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Using 65% Or 70% of your 1 Rep Max DeadLift… Go Up 5% From What You Did Last Week…***
***Strict Pull Ups… Rx’d: M&F… MOD: C.C.***
***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Push Ups…***
***MedBall Cleans… Pick Your Poison…***
40 Min TIME CAP!!!
———————————————————————
For Time:
400 Meter Run
5 Rounds:
3 Strict Pull Ups
6 HandStand Push Ups
9 MedBall Cleans…
Then…
5 Single & Controlled DeadLifts
———————————————-
400 Meter Run
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats…
Then…
5 Single & Controlled DeadLifts
———————————————-
400 Meter Run
5 Rounds:
15 Air Squats
10 Push Ups
5 Pull Ups…
Then…
5 Single & Controlled DeadLifts
———————————————-
400 Meter Run
5 Rounds:
9 MedBall Cleans
6 HandStand Push Ups
3 Strict Pull Ups…
Then…
5 Single & Controlled DeadLifts… TIME!!!
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3…2…1…GO!!!
Mando
1.20.2019 Athletes… WOD & Scores…
RainCrossStrengthandConditioning 