“Smooth & Fast…”

Gotta Move Smooth… Gotta Move Fast… That Is All..

And Hope To See Everyone Bright & Early Saturday Morning!!! We Will Perform Just 1 Dueces Wild WOD Followed By A RainCross Team WOD… 8:45AM!!!

Here’s An Sneak Peak Of Saturday ‘s WOD(s)… Please Read All Of Them… Grab Your Battle Buddy… Have An Idea Of The “Level” You Will Be Performing… And Be Ready To Rock & Roll By 8:45AM!!!

***Normally… I Stick Around After The Saturday Session To Clean Up The Station… That Will Have To Be Put On Hold Until Saturday Night Or Sunday… As Soon As The Saturday Session Is Done… I Have To Leave For A Dr.’s Appointment…***

Deuces Wild WOD 1 Which Is A 7 Min AMRAP…

10 DB Goblet Squats/10 DB Snatches/10 DB Alternating Lunges… All In-Sync…

Weights: ADV: 45/35… Rx’d: 35/25… Sx’d: 25/15… Or Lighter…

3 Min Rest…

Then… A 6 Min Time Cap WOD…

Clean & Jerks and Chest To Bar Pull Ups…

Weights: ADV: 135/95… Rx’d: 115/85… Sx’d: 95/65… Or Lighter…

4 Min Rest…

Then… A 9 Min Time Cap WOD…

OverHead Squats/Dubbs… Front Squats/Dubbs… DeadLifts/Dubbs…

ADV: M-135/155/225… F-95/105/135… Or Ligther…

Rx’d: M-115/135/205… F-85/95/125… Or Ligther…

Sx’d: M-95/115/185… F-65/85/115… Or Ligther…

3 Min Rest…

Finally… An 8 Min Time Cap WOD…

Rowing & Burpee Box Jump Overs…

Heights: 24″/20″…

And There Ya Go…

Happy Friday… And Saturday !!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***BarBell… Rx’d: M-95lbs/F-65lbs… OR… ADV: 75% of your 1 Rep Max Snatch!!!***

***1ST LIFT HAS TO BE A SNATCH!!! Not A Power Snatch Into An OverHead Squat!!!***

***Pump Run Penalty For Each Missed Snatch!!!***

15 Min TIME CAP!!!

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For Time: 

1 Snatch + 4 OverHead Squats x 3

400 Meter Run

1 Snatch + 3 OverHead Squats x 3

400 Meter Run

1 Snatch + 2 OverHead Squats x 3

400 Meter Run

1 Snatch + 1 OverHead Squat x 3

400 Meter Run

1 Snatch + 1 Hang Snatch + 1 OverHead Squat… TIME!!!

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3…2…1…GO!!!

Mando

2.28.2019 WOD & Scores…