1st…
The Saturday Sweat Sesh Is Still On… But… Monday…
Monday… Labor Day… There Will Only Be 1 Session Held @ 9:30AM… BE AT The Station BY 9:15AM!!! If You’re Late… Well… You Don’t Wanna Be Late… I Don’t Think Your Fellow Athletes Will Appreciate It…
2nd…
It’s Friday!!!
For Sure Not A “Strength” Rest Day…
Lots Of BarBell Complexes… Lots Of Squats…
And If You Can’t Perform ALL The Gymnastic Movements… Then You’ll Use A KettleBell…
Make Chalk Tally Marks On The Rig… Then Put Away Your Piece Of Chalk… I’m Sick Of Stepping On Little “Rat Turds” That People Keep Leaving Behind… Or Weights Being Dropped On Them… Or Leaving Them On The J-Hooks & People Smashing Them With Their BarBell…
Happy Friday!!!
One More Thing…
We Only Have 1 Tan Tuff Hanger Left!!! If You Missed Out On This Order… Let Me Know & We Can Buy Another Bulk Order… And Let Me Know If You Want Black Or Tan…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day… Yea… Sure…
MetCon…
***BarBell…***
ADV… M-115lbs/135lbs/155lbs/185lbs… F-85lbs/95lbs/105lbs/115lbs…
Rx’d… M-95lbs/115lbs/135lbs/155lbs… F- 65lbs/85lbs/95lbs/105lbs…
Sx’d… M-75lbs/95lbs/105lbs/115lbs… F-55lbs/65lbs/75lbs/85lbs…
Or… M-55lbs/65lbs/75lbs/85lbs… F-35lbs/45lbs/55lbs/65lbs…
***gym”Nasty” Movements… All Levels… MODs Listed Below…***
We Did Something Very Similar Last Year At Around This Time… Except The BarBell Movements Were Always 3 Power Cleans… Had A 20 Min Time Cap… Let’s See How Throwin’ In A S–T Load Of Squats Goes!!!
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For Time:
Cycle 1…
For a Total of 9 Rounds:
1 Clean + 1 Front Squat + 1 Hang Clean
3 Chin To Bar Pull Ups (MOD: KB Sumo DeadLift High Pulls…)
Cycle 2…
For a Total of 7 Rounds:
1 Clean + 1 Front Squat + 1 Hang Clean
3 Chest To Bar Pull Ups (MOD: Russian KBS…)
Cycle 3…
For a Total of 5 Rounds:
1 Clean + 1 Front Squat + 1 Hang Clean
3 Toes To Bar (MOD: American KBS…)
Cycle 4…
For a Total of 3 Rounds:
1 Clean + 1 Front Squat + 1 Hang Clean
1 Chin To Bar Pull Up + 1 Chest To Bar Pull Up + 1 Toes To Bar (MOD: 1 KB SDLHP + 1 Russian KBS + 1 American KBS…)
TIME!!!
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3…2…1…GO!!!
Mando
9.3.2020 WOD & Scores…Tactical Thursday 46!!!
RainCrossStrengthandConditioning 