“Many Scaling Options…”

Just Gonna Give Myself A Pat On The Back For That WOD…

1 Year Ago… I Was Scared Out Of My Mind!!!

I Had No Clue How Classes Would Run… Especially With No Electricity… Minimal Space… Etc… Etc…

I Remember Spending The Weeks Prior Trying To Figure Out Not Only A WOD That Would Work… But Also Make It Memorable…

Well… It Worked Out Back Then… And It Worked Out Again This Year!!!

And It Hurt Just As Bad… Especially Finishing Off With Some Sled Sprints…

Great Work Today Ladies & Gents…

A Lot Of You Smashed Last Year’s Times!!!

Get Ready To See That One Again… Next Year!!!

Onto Wednesday…

Just Like It Says… There Will Be “Many Scaling Options” For Today’s MetCon…

For The Strength… Come In With Your “Normal” Press 1 Rep Maxes…

We’re Going To PRACTICE!!!

The Below Percentages Are SUGGESTIONS!!!

I Do A Lot Of Olympic Lifting On The Side & I’m Used To Pressing From Behind The Neck.. The Following Percentages For Me Are “Do-Able”… But… For Somebody Who Is Not Used To Pressing From Behind The Neck… Or More Importantly… Bringing The Bar Back Down To Their Back… The Following Percentages Might Be Too Heavy…

ONLY GO AS HEAVY AS YOU FEEL COMFORTABLE LOWERING THE BAR BACK DOWN TO YOUR BACK!!!

If The Following Percentages Are “Do-Able” For You… We’re Not Going Heavier Than 60%…

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ALRIGHT… HERE WE GO!!!

Strength…

Snatch Grip Presses…

Snatch Press

2×5 @ 50%

2×5 @ 55%

2×5 @ 60%

Snatch Push Press

2×5 @ 50%

2×5 @ 55%

2×5 @ 60%

Snatch Jerk

2×5 @ 50%

2×5 @ 55%

2×5 @ 60%

MetCon…

***Clean & Jerk Can Be A Power Clean OR Clean & Any Kind Of Shoulder To OverHead…***

***Bar Muscle Ups… Rx’d: All Levels… MOD: Coaches Choice…***

15-20 Min TIME CAP… We’ll See How Long The Strength Takes…

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Round 1… 

(L1: M-135lbs/F-95lbs… L2: M-115lbs/F-85lbs… L3: M-95lbs/F-65lbs… L4: M-75lbs/F-55lbs…)

9 Clean & Jerks

9 Bar Muscle Ups

7 Clean & Jerks

7 Bar Muscle Ups

5 Clean & Jerks

5 Bar Muscle Ups

Round 2… (L1: M-155lbs/F-105lbs… L2: M-135lbs/F-95lbs… L1: M-115lbs/F-85lbs… L1: M-95lbs/F-65lbs…)

7 Clean & Jerks

7 Bar Muscle Ups

5 Clean & Jerks

5 Bar Muscle Ups

3 Clean & Jerks

3 Bar Muscle Ups

Round 3… (L1: M-185lbs/F-115lbs… L2: M-155lbs/F-105lbs… L3: M-135lbs/F-95lbs… L4: M-115lbs/F-85lbs…)

5 Clean & Jerks

5 Bar Muscle Ups

3 Clean & Jerks

3 Bar Muscle Ups

1 Clean & Jerks

1 Bar Muscle Up… TIME!!!

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3…2…1…GO!!!

Mando

4.29.2019 WOD & Scores…