It’s Friday!!!
Let’s Have Some Fun…
BUT…
BE SMART!!!
Be Smart About What You Choose To Use On The BarBell… It’s The Same Weight For All 3 BarBell Squats… So Basically… Your OverHead Squat Is Gonna Determine Your Weight For Today’s WOD…
And Be Smart About What You Choose To Do On The Sit Ups…
It’s 200 Reps… And We Haven’t Performed GHD Sit Ups In Awhile…
That Being Said…
All The GHD Machines Have Been Nice & Tightened Up… Have Fun…
OK…
The Above Was Typed Up Earlier Thursday…
Then… Shit Happened…
Jacob… Jay… & Myself Stayed At The Station After The 6:30PM Session To Put Up Our New WhiteBoard… Which Looks Freakin’ Amazing!!! Thank You Gentlemen… And Heidi For Giving It To Us!!!
But Then… Not Even MidWay Putting It Up… The Power Went Out In The Entire Complex!!!
I’m Not Sure If It’ll Be On In The Morning… So…
It Might Be A Dark & Quiet Friday…
But We’ll Still Be There!!!
Yea… Happy Friday…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day… Kinda…
MetCon…
***Bar Squats… ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***
***DB Bench Press… Pick Your Poison…***
***Sit Ups… L1: GHD Sit Ups… L2: Half GHD Sit Ups… L3: AbMat Sit Ups…***
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For Time:
42 Air Squats
21/21 1 Arm DB Bench Press
84 AbMat Sit Ups
——————————-
30 Back Squats
15/15 1 Arm DB Bench Press
60 AbMat Sit Ups
——————————-
18 Front Squats
9/9 1 Arm DB Bench Press
36 AbMat Sit Ups
——————————-
10 OverHead Squats
5/5 1 Arm DB Bench Press
20 AbMat Sit Ups… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 