A “Strength/MetCon” Version Of This Already Nasty WOD…
There Will Be Many MODs For Today’s WOD…
You Could Go “Rx’d” The Whole Through…
You Could Go “ADV” The Whole Through…
You Could Mix & Match…
Or I Could Just Come Up With Something Random That Fits You…
Let’s Have Some Fun…
IT’S FRIDAY!!!
Oh Yea… And We’re Still DeadLifting… 80%…
Coming Knowing 60%… 65%… 70%… 75%… & Obviously 80% of your 1 Rep Max DeadLift…
Be Even Better If You Knew The Plates You Needed To Get To Those Percentages Before Hand…
I Mean… It’s Not Like We’ve Been DeadLifting All Week…
Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***DeadLifts… 80% of your 1 Rep Max…***
***Pull Ups… Rx’d: M&F: Chin To Bar… MOD: Jumping Chin To Bar Or Coaches Choice…***
***GHD Sit Ups… Rx’d: M&F… MOD: AbMat Sit Ups…***
*** Pistols… Rx’d: M&F… MOD: Coaches Choice…***
***1 Arm DB Shoulder To OverHeads… As Heavy As Possible…***
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For Time…
9 DeadLifts
50 Pull Ups (ADV: 100 Reps…)
7 DeadLifts
40 GHD Sit Ups (ADV: 80 Reps…)
5 DeadLifts
30 Pistols (ADV: 60 Reps…)
3 DeadLifts
20 Cal Bike (ADV: 40 Cals…)
1 DeadLift
10 (5/5) 1 Arm DB “Shoulder To OverHeads” (ADV: 20 (10/10) Reps…)
Straight Shot DUMBBELL Run… TIME!!!
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3…2…1…GO!!!
Mando
6.24.2021 WOD & Scores…
RainCrossStrengthandConditioning 