You’ll Have 30 Secs To Perform 5 Lifts…
Then You’ll Have 45 Secs To Perform 5 Lifts…
And Then You’ll 60 Secs To Peform 5 Lifts… Twice…
Be Ready With The Weights You’ll Need To Change Out Every Cycle…
Take Your Time (But Not Too Much @ First…) & Focus On The Lifts…
Light Weight…
********************************************************************************
ALRIGHT… HERE WE GO!!!
Strength…
Every 30 Secs x 5 Sets…
Strict Press: 5 Reps @ 60% of your 1 Rep Max
***30 Secs Rest/Change Out Weight…***
Every 45 Secs x 5 Sets…
Push Press: 5 Reps @ 60% of your 1 Rep Max
***30 Secs Rest/Change Out Weight…***
Every Min On the Min x 3 Mins…
Push Jerk : 5 Reps @ 60% of your 1 Rep Max
***30 Secs Rest/Change Out Weight…***
Every Min On the Min x 3 Mins…
Split Jerk: 5 Reps @ 60% of your 1 Rep Max
MetCon…
***Pull Ups… Rx’d: Strict “Nosey Neighbor” Pull Ups… Not Chin Ups… Sx’d: Kipping “Nosey Neighbor” Pull Ups… Not Chin Ups… NO ButterFly!!! MOD: C.C.***
12 Min TIME CAP!!!
———————————————————————————
For Time:
Pull Ups/AbMat Sit Ups
10/50… 8/40… 6/30… 4/20… 2/10… TIME!!!
********************************************************************************
3…2…1…GO!!!
Mando
2.5.2019 WOD & Scores…
Week 1 Of DeadLifts…
RainCrossStrengthandConditioning 