Came In HOT On A Monday!!!
Let’s Keep The Fun Going…
LOTS Of Percentages Today…
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Strength…
Every 45 Secs…
Strict Press…
***Based Off Your 1 Rep Max Strict Press…***
3 Sets Of 3 @ 60%… (0:00-0:45/0:45-1:30/1:30-2:15…)
3 Sets Of 2 @ 65%… (2:15-3:00/3:00-3:45/3:45-4:30…)
3 Sets Of 1 @ 70%… (4:30-5:15/5:15-6:00/6:00-6:45…)
Push Press…
***Based Off Your 1 Rep Max Push Press…***
2 Sets Of 3 @ 65%… (6:45-7:30/7:30-8:15…)
2 Sets Of 2 @ 70%… (8:15-9:00/9:00-9:45…)
2 Sets Of 1 @ 75%… (9:45-10:30/10:30-11:15…)
Push Jerk Or Split Jerk…
***Based Off Your 1 Rep Max Push Or Split Jerk…***
1 Set Of 3 @ 70%… (11:15-12:00…)
1 Set Of 2 @ 75%… (12:00-12:45…)
1 Set Of 1 @ 80%… (12:45-TIME…)
MetCon…
***DumbBells… Pick Your Poison…***
***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Push Ups…***
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For Time:
15 Cal Row
15 Burpees Over Rower
15 DB Hang Power Clean & “STOHs”
15 HandStand Push Ups
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12 Cal Row
12 Burpees Over Rower
12 DB Hang Power Clean & “STOHs”
12 HandStand Push Ups
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9 Cal Row
9 Burpees Over Rower
9 DB Hang Power Clean & “STOHs”
9 HandStand Push Ups
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6 Cal Row
6 Burpees Over Rower
6 DB Hang Power Clean & “STOHs”
6 HandStand Push Ups
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3 Cal Row
3 Burpees Over Rower
3 DB Hang Power Clean & “STOHs”
3 HandStand Push Ups… TIME!!!
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3…2…1… GO!!!
Mando
5.10.2021 WOD & Scores…
RainCrossStrengthandConditioning 