“Check YOUR Time!!!”

Nice Work On Those Push Jerks @ 90%!!!

Now… We’re Onto Front Squats @ 90%…

And… For The MetCon… We’re Going To Have A Little “Barbells For Boobs” Practice…

This Saturday… We Will Be Performing “Grace”…

“Grace” Is 30 Clean & Jerks For Time…

The “Rx'” Weight For “Grace” Is 135lbs For Males & 95lbs For Females… If You Cannot Perform This WOD “Rx’d”… Then Use Whatever Weight You Plan On Using This Saturday… Un Sure?!?! Well… Today’s The Perfect Time To Practice!!!

We’re Going To Break Up The 30 Reps Into Reps Of 10-8-6-4-2 & Throw In Some Double Unders In There To See How You Perform Being Even More Fatigued…

You’ll Get Plenty Of Rest Between Sets… BUT…

YOU HAVE TO CHECK YOUR TIME!!!

During The MetCon… The Only Time That Everyone Will Start @ The Same Time Will Be @ The Very Beginning Upon The Call Of “3…2… 1… GO!!!”

Other Than That… You’ll Begin Your Next Set Exactly 1 Min After Finishing The Previous Set…

Example Scores…

Mando… Rx’d: 0-1:24… 2:24-3:32… 4:32-5:16… 6:16-6:55… 7:55-8:27… TIME!!!

Re- Post…

This Saturday… October 5th… @ 9:30AM…

 

The Flyer Says 10AM… But Please Be @ The Station By 9:30AM In Order To Get Heat Times Set For Everyone… We’re Looking To Have 4 Person Heats For The “Grace” WOD…

What Is “Grace”?!?!

We Will Also Have 2 Other “Girl” WODs That You Will Have The Opportunity To Participate In Once “Grace” Is Done… Yes… I’m Messed Up In The Head Like That!!!

A Photographer Will Be @ The Station Taking Some Action Shots Of You Ladies & Gents During All The WODs…

Be Sure To Wear Pink For “Grace”… But Also Feel Free To Change Into Your RainCross Gear For The Other WODs If You Want Pictures Wearing That As Well…

We Will Be Taking Donations That Will Be Going Directly To The Barbells For Boobs Foundation…

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ALRIGHT… HERE WE GO!!!

Strength…

Every 90 Secs…

Front Squats…

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×3 @ 75%

1×3@ 80%

1×3 @ 85%

3×2 @ 90%

MetCon…

***BarBell… Rx’d: M-135lbs/F-95lbs…***

***Double Unders… Rx’d: M&F… MOD 1: 15 Double Unders… MOD 2: 90 Singles…***

15 Min TIME CAP!!!

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For Time:

10 Clean & Jerks

30 Double Unders

***1 Min Rest…***

8 Clean & Jerks

30 Double Unders

***1 Min Rest…***

6 Clean & Jerks

30 Double Unders

***1 Min Rest…***

4 Clean & Jerks

30 Double Unders

***1 Min Rest…***

2 Clean & Jerks

30 Double Unders… TIME!!!

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3…2…1…GO!!!

Mando

10.30.2019 WOD & Scores…