I Know I Put This Up Before… But Just In Case You Missed It…
If You Haven’t Noticed… Monday’s Normally Involve Wall Ball Shots & Some Running…
Why?!?!
Because The Restaurant Next Door Is Closed…
So There’s Not Too Much Traffic Going In & Out The Complex…
Not Saying That We Don’t Perform Those 2 Movements During The Other Days Of The Week…
But On Monday’s… It’s A Little Safer… So… Except To See Them…
Today… No Running… But A Lot Of Squatting & A Lot Of Gymnastic Movements…
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ALRIGHT… HERE WE GO!!!
Strength…
0:00-1:30: 9 Back Squats @ 65% of your 5 Rep Max
1:30-2:30 7 Back Squats @ 65% of your 5 Rep Max
2:30-3:15: 5 Back Squats @ 65% of your 5 Rep Max
3:15-3:45: 3 Back Squats @ 65% of your 5 Rep Max
3:45: 1 Back Squat @ 65% of your 5 Rep Max
MetCon…
***Front Squats… M-135lbs/F-95lbs… No Racks…***
***GymNasty Movements… Rx’d: As Is Below… MOD: Coaches Choice…***
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For Time:
15 Front Squats
5 Chin To Bar Pull Ups
5 Chest To Bar Pull Ups
5 Bar Muscle Ups
12 Front Squats
4 Chin To Bar Pull Ups
4 Chest To Bar Pull Ups
4 Bar Muscle Ups
9 Front Squats
3 Chin To Bar Pull Ups
3 Chest To Bar Pull Ups
3 Bar Muscle Ups
6 Front Squats
2 Chin To Bar Pull Ups
2 Chest To Bar Pull Ups
2 Bar Muscle Ups
3 Front Squats
1 Chin To Bar Pull Up
1 Chest To Bar Pull Up
1 Bar Muscle Up… TIME!!!
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3…2…1… GO!!!
Mando
8.23.2021 WOD & Scores…
RainCrossStrengthandConditioning 