***A Few Quick Announcements For Today…***
5AM… 4:30PM… & 5:30PM Sessions… No Changes Today…
6:00AM… Cancelled… But Feel Free To Wake Up Early & Play With the 5AMers!!!
8:15AM Session… I’m Most Likely Going To Be About 15-20 Mins Late… But I Will Be There…
12:15PM SessionHas Been Moved Up To 10AM!!! No 12:15PM Today…
6:30PM Session… I Have To Leave Right When Your Session Is Done!!!
This Is Just For Today… Picking Up Some New Toys For You Ladies & Gents!!!
Monday Was Crazy!!!
Expect To See Those Same Weights On Wednesday… Except… With CLEANS!!!
You Might Want To Re-Think The “Level” You Will Be Performing That Day… But We’ll Cross That Bridge When We Get There…
Today… Back To A 13 Athlete Cap…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon 1…
***DumbBells… ADV: M-45lbs/F-35lbs… Rx’d: M-35lbs/F-25lbs… Sx’d: M-25lbs/F-15lbs…***
12 Min TIME CAP!!!
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MetCon 1…
For Time:
10 DB Bench Press
50 AbMat Sit Ups
10 DB Thrusters
8 DB Bench Press
40 AbMat Sit Ups
8 DB Thrusters
6 DB Bench Press
30 AbMat Sit Ups
6 DB Thrusters
4 DB Bench Press
20 AbMat Sit Ups
4 DB Thrusters
2 DB Bench Press
10 AbMat Sit Ups
2 DB Thrusters… TIME!!!
***3 Min Rest… Then…***
MetCon 2…
***DumbBells… ADV: M-45lbs/F-35lbs… Rx’d: M-35lbs/F-25lbs… Sx’d: M-25lbs/F-15lbs…***
***GHD Sit Ups… All Levels… MOD: C.C.***
12 Min TIME CAP!!!
—————————————————————————–
MetCon 2…
For Time:
15 DB Hang POWER Cleans & JERKS
20 GHD Sit Ups
12 DB Hang POWER Cleans & JERKS
20 GHD Sit Ups
9 DB Hang POWER Cleans & JERKS
20 GHD Sit Ups
6 DB Hang POWER Cleans & JERKS
20 GHD Sit Ups
3 DB Hang POWER Cleans & JERKS
20 GHD Sit Ups…
45 Chest To Deck Push Ups With Hands On DumbBells… TIME!!!
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3…2…1…GO!!!
Mando
3.4.2019 WOD & Scores…
RainCrossStrengthandConditioning 