Nothing Set In Stone Yet…
But… There Most Likely Will Be Some Schedule Changes Coming Up For Fridays… Monday-Thursday & Saturday’s Will Not Change…
Don’t Think That This Arose Just From Today (Friday)…
Over The Past Few Weeks… Many Friday’s Have Been… Not Dead… BUT EMPTY!!!
I Keep Track Of Everything!!!
*** I Also Hear Everything… Like What Your Friday Plans Really Are…***
The Way It’s Looking… There Might Be 1 Class Removed From The AM Sessions & 1 Class Removed From The PM Sessions…
I Do Know Which Sessions Will For Sure Not Go Away…
Again… Not Set In Stone… But I Will Give Everyone Plenty Of Notice If The Changes Do Come Up… I’m Not Just Announce It Thursday Evening Or Friday Morning!!!
ALRIGHT… Friday Night’s Post Was Originally Titled…
“4 WODs/1 Session…”
Come In With A Plan & Ready To Knock These WODs Out!!!
40 Mins Or Less Today…
4 WODs Today…
WOD 1…
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…
WOD 2…
6 Min Time Cap…
Burpee Buy In/Tag In…
30 Pull Ups As A Team
15/15 Clean & Jerks
20 Pull Ups As A Team
10/10 Clean & Jerks
10 Pull Ups As A Team
5/5 Clean & Jerks… TIME!!!
Weights: ADV: 135/95… Rx’d: 115/85… Sx’d: 95/65… Or Lighter…
4 Min Rest…
WOD 3…
9 Min Time Cap…
Burpee Buy In/Tag In…
30 OverHead Squats As A Team
100 Dubbs As A Team ADV: 50/50… Rxd: 25/25 x 2… Sx’d: Anyway… MOD: Singles…
30 Front Squats
100 Dubbs
30 DeadLifts
100 Dubbs… TIME!!!
Weights…
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…
In A 2 Min Window…
Athlete A Will Row For Calories Then Perform Max Burpee Box Overs… Athletes Will Switch Every 2 Mins Until 50 Reps Are Completed…
ADV Calories 21/16
Rx’d Cal 18/13
Sx’d Cal 15/10
Heights: 24″/20″…
40 Mins Or Less… TIME!!!
***And Remember Ladies & Gents… I Gotta Take Off Once We’re Done… A Much Needed Dr.s Appointment!!!***
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ALRIGHT… HERE WE GO!!!
8:45AM: Saturday Sweat Sesh 55/Comp Training Sesh 07!!!
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3…2…1…GO!!!
Mando
3.1.2019 WOD & Scores…
RainCrossStrengthandConditioning 