Nope… It’s Not Friday… Not Even Close…
PLEASE READ THE WEIGHT/HEIGHT CHANGES AND COME IN READY & WITH A PLAN!!!
5 Days Away!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Box… M-20″/24″/30″… F- 12″/20″/24″… Ladies… This May Change For You… Depends On How Many Ladies Are In The Class…***
***BarBell…***
ADV:
M- 95/115/135… 135/155/185… 185/235/285…
F- 65/85/95… 95/105/115… 115/165/195…
Rx’d:
M- 75/95/115… 115/135/155… 155/185/235…
F- 55/65/85… 85/95/105… 105/115/165…
Sx’d:
M- 75/85/95… 95/105/115… 115/125/135…
F- 35/45/55… 55/65/75… 75/85/95…
25 Min TIME CAP!!!
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For Time:
***All Numbers Below Are For The “Rx’d” Division…***
“Low Box…” 20″/12″
400 Meter Run
15 Thrusters 75/55
15 Box Jumps
10 Thrusters 95/65
10 Box Jumps
5 Thrusters 115/85
5 Box Jumps
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“Medium Box…” 24″/20″
400 Meter Run
12 Front Squats 115/85
12 Box Jumps
12 “Shoulder To OverHeads” @ Same Weight
12 Box Jumps
8 Front Squats 135/95
8 Box Jumps
8 “STOHs” @ Same Weight
8 Box Jumps
4 Front Squats 155/105
4 Box Jumps
4 “STOHs” @ Same Weith
4 Box Jumps
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“High Box…” 30″/24″
400 Meter Run
9 DeadLifts 155/105
9 Box Jumps
6 DeadLifts 185/115
6 Box Jumps
3 DeadLifts 235/165
3 Box Jumps
400 Meter Run… TIME!!!
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3…2…1…GO!!!
Mando
5.21.2019 WOD & Scores…
RainCrossStrengthandConditioning 