Dat BarBell Complex ‘Doe?!?!
Hard To Perform… Yes…
Even Harder To Remember What To Do?!?! YES!!!
I Know The Warm Up Was Fast Paced… But I Also Knew It Wasn’t Gonna Be A “10 Min Time Cap” WOD…
That Was Rough…
And Yes… MORE SQUATS!!!
2 More Days…
Today’s Back Squats Are Without A Vest…
But Once We’re Done With The Strength… Throw On That Vest On For The MetCon…
“Hips To OverHead”…
What Does That Mean?!?!
It Can Be A DB Hang Muscle Or Power Clean & “STOH” Or A DB Hang Musle Or Power Snatch
And… Make That “Straight Shot Run” A SPRINT To The Finish!!!
No Vest??? MedBall Runs!!!
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ALRIGHT… HERE WE GO!!!
Strength…
3 Back Squats @ 45%…
3 Back Squats @ 50%…
3 Back Squats @ 55%…
3 Back Squats @ 60%…
3 Back Squats @ 65%…
3 Back Squats @ 70%…
20 Back Squats @ 75% of your 5 Rep Max
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MetCon…
***Box Jump Overs… Rx’d: M-24″/F-20″…***
***”Hips To OverHead… AS HEAVY AS POSSIBLE…***
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
————————————————————-
For Time:
2 Box Jump Overs
4 1 Arm (Same Arm) DB “Hips To OverHead”
2 Box Jump Overs
4 1 Arm (Same Arm) DB “Hips To OverHead”
200 Meter Run
6 Wall Ball Shots
——————————————————————-
4 Box Jump Overs
8 1 Arm (Same Arm) DB “Hips To OverHead”
4 Box Jump Overs
8 1 Arm (Same Arm) DB “Hips To OverHead”
200 Meter Run
12 Wall Ball Shots
——————————————————————-
6 Box Jump Overs
12 1 Arm (Same Arm) DB “Hips To OverHead”
6 Box Jump Overs
12 1 Arm (Same Arm) DB “Hips To OverHead”
200 Meter Run
18 Wall Ball Shots
——————————————————————-
8 Box Jump Overs
16 1 Arm (Same Arm) DB “Hips To OverHead”
8 Box Jump Overs
16 1 Arm (Same Arm) DB “Hips To OverHead”
200 Meter Run
24 Wall Ball Shots
——————————————————————-
Straight Shot Sprint… TIME!!!
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3…2…1..,.GO!!!
Mando
7.14.2021 WOD & Scores…
RainCrossStrengthandConditioning 