***First… Damn… I Forgot How Hard This WOD Was… Even With The “Not Diane” Twist…***
Alright… We Have A Special Request…
From Tony…
“D.G.A.F.”!!!
Diane… Grace… Annie… & Fran… All In 1 Work Out!!!
Diane Is Going To Have A Little Twist… In Order To Keep Us On Track With Our Strength Training… Other Than That… All Other Girls Will Be Programmed Today With Their Normal “Rx’d” Movements… Loads… & Reps…
Come In With A Game Plan!!! We’re Going To Warm Up Backwards On The BarBell Movements So You Can Load Up Your BarBell In A Smart Order…
“Fran” Weight 1st… Then “Grace” Weight… And Last Will Be Your 80% Deadlift Weight… But… We Still Have To Warm Up To Your 80%… We’ll Be Using 60% & 70% For That Part Of The Warm Up…
Tony!!! I Don’t Even Feel Like A “Good Bye/You’ll Be Missed” Post Is Necessary Because We All Know You’ll Be In The Station Whenever You Can!!!
But… I Know You Won’t Be Around As Much… And I Don’t Blame You… You & Cindy Have A Whole Lot Of Time To Make Up For!!! Just Know That The 2 Of You Are Always Welcome @ The Station For Life!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***DeadLifts… M&F- Using 80% of your 1 Rep Max…***
***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Push Ups…***
***Clean & Jerks… Rx’d: M-135lbs/F-95lbs… Can Be Any “Ground To Shoulder” + Any “Shoulder To OverHead”…
***Double Unders… Rx’d: M&F… MOD 1: 1/2 Dubbs… MOD 2: Tripled Singles…***
***Thrusters… Rx’d: M-95lbs/F-65lbs…***
***Pull Ups… Rx’d: M&F… MOD: Hanging Knee Raises…***
30 Min TIME CAP!!!
BE LOUD!!! Call Out “TIME!!!” After Each WOD…
Example Score…
Mando… Rx’d… 3:43 (3:43 @ 320#)… 7:37 (3:24)… 13:27 (5:45)… 21:07 (7:10)…
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For Time:
Cycle 1… “Not Diane”
3 DeadLifts
21 HandStand Push Ups
3 DeadLifts
15 HandStand Push Ups
3 DeadLifts
9 HandStand Push Ups…
Cycle 2… “Grace”
30 “Clean & Jerks”
Cycle 3… “Annie”
For Reps of: 50-40-30-20-10…
Double Unders & AbMat Sit Ups
Cycle 4… “Fran”
21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups… TIME!!!
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3…2…1…GO!!!
Mando
9.17.2019 WOD & Scores…
“Arm Day”…
RainCrossStrengthandConditioning 