What Do You Do When You Program 2 WODs For Friday… 1 WOD Which Can Be Performed 3 Different Ways???
Well… If You’re The Coach… You Do All 4 In Order To Feel What You Ladies & Gents Are About To Suffer Through!!!
Mind You… I DID NOT Perform These WODs Back To Back To Back To Back…
My 1st MetCon (Thruster/Devil Press WOD) Was Performed After The 6AM Session…
Went Rx’d Using 75lbs/35lbs… Finished @ 6:00…
Then Did Some Olympic Lifting…
My 2nd MetCon (Dynamic Duo WOD 3) Was Performed After The 8:15AM Session…
Went Rx’d Using The Rogue Echo Bike/Toes To Bar/95lbs… Finished @5:52 …
My 3rd MetCon (Dynamic Duo WOD 3) Was Performed Before The 12:15PM Session…
Went Rx’d Using The Schwin Bike/Toes To Bar/95lbs… Finished @5:11 …
Went Home & Died A Little Bit… Ate… Then Came Back…
And My Last MetCon (Dynamic Duo WOD 3) Was Performed Before The 4:30PM Session…
Went Rx’d Using The Concept 2 Rower/Toes To Bar/95lbs… Finished @ 5:07…
Each One Hurt It It’s Own Way… But I Will Say… The Rogue Echo Bike Was The Worse… Left My Legs Feeling Jelly The Entire WOD… Very Hard To Use My Hips On The Thrusters & It Seemed Like Those Calories Would Never “Turn Over” On The Screen… The Schwin Bike Was Still Hard… But “Easier/Faster” To Get The Calories Done… The Row… I Like Rowing… But It Still Sucked… Toes To Bar… I Got Those!!! And Thrusters… Well… Thrusters Never Get Easy…The Thruster/Devil Press… Well… Not Worse Than Fran… But They Are Definitely Related!!!
Today’s Going To Be Different… Not Your Usual Long… Slow Painful Death Friday WOD… Think Of It As 1 Quick Painful Death… But Then You Get ReBorn Only To Face Another Quick Painful Death…
Each Class Is Going To Be Different… You Could Be Stuck On A Bike… A Rower… With A Partner… You Could Perform WOD 1 1st… You Could Perform WOD 2 1st… Who Knows?!?!
All You Can Be Sure Of Is… You Will Be Performing 2 Very Painful WODs…
Happy Friday…
***Saturday’s Comp Training 03 Is Goin’ Down!!! You Know The Drill… Sign Up… Show Up… ON TIME!!! And Be Ready For Some Time Trials & 3 Partner WODs!!!***
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon… WOD 1… RainCross WOD…
***ADV… M-95lbs/45lbs… F-65lbs/25lbs…***
***Rx’d: M-75lbs/35lbs… F-55lbs/20lbs…***
***Sx’d: M-55lbs/25lbs… F-45lbs/15lbs…***
8 Min TIME CAP!!!
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For Time:
21 Thrusters
21 Devil Presses
15 Thrusters
15 Devil Presses
9 Thrusters
9 Devil Presses… TIME!!!
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MetCon… WOD 2… Dynamic Duo WOD…
***ADV… M-115lbs/75lbs…***
***Rx’d: M-95lbs/65lbs…***
***Sx’d: M-75lbs/55lbs…***
8 Min TIME CAP!!!
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For Time:
15/9 Cal Bike Or Row
15 Toes To Bar Or Hanging Knee Raises
15 Thrusters
10/7 Cal Bike Or Row
10 Toes To Bar Or Hanging Knee Raises
10 Thrusters
5 Cal Bike Or Row
5 Toes To Bar Or Hanging Knee Raises
5 Thrusters… TIME!!!
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3…2…1…GO!!!
Mando
1.24.2019 WOD & Scores…
RainCrossStrengthandConditioning 