And That… Ladies & Gentlemen… Was A “Normal” Day @ The Station!!!
So Happy With How The 1st Day Of This Strength Cycle Went Down…
Thanks For Having Your Numbers Ready… And Thanks For Speaking Up If You Didn’t Have Numbers…
You’ll Need To Come In With Some More Numbers Today…
Alright…
Not A Typo On The Strength…
60% On The Strict Presses…
Up To 65% On The Push Presses…
And Back Down To 60% For Some PRETTY PUSH JERKS!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Strict Press: 5×5 @ 60% of your 1 Rep Max
(“5×5” Means… 5 Sets… 5 Reps…)
Push Press: 4×5 @ 65% of your 1 Rep Max
(“4×5” Means… 4 Sets… 5 Reps…)
Push Jerk: 3×5 @ 60% of your 1 Rep Max
(“3×5” Means… 3 Sets… 5 Reps…)
MetCon…
***Double Unders… ADV & Rx’d: M&F… MOD: Tripled Singles…***
***ADV… HandStand Push Ups INSTEAD Of Push Ups & Burpees… Round 1: 15 Reps… Round 2: 12 Reps… Round 3: 9 Reps… Round 4: 6 Reps… Round 5: 3 Reps…***
17 Min TIME CAP!!!
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For Time:
50 Double Unders
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
50 AbMat Sit Ups
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40 Double Unders
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
40 AbMat Sit Ups
—————————–
30 Double Unders
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
30 AbMat Sit Ups
—————————–
20 Double Unders
4 Push Ups + 1 Burpee
4 Push Ups + 1 Burpee
20 AbMat Sit Ups
—————————–
10 Double Unders
4 Push Ups + 1 Burpee
10 AbMat Sit Ups… TIME!!!
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3…2…1…GO!!!
Mando
1.13.2020 WOD & Scores…
Day 1 of “Normalcy”!!!
RainCrossStrengthandConditioning 