They Amount Of Work You Ladies & Gents Have Put In These Past Few/Many Days Is Absolutely Amazing…
Trust Me… More On That To Come On Sunday’s Post…
As For Now…
Let’s Just Have Some Fun Today…
This WOD Will Take 29 Mins…
1 Min Of Work For 5 Different Movements… Actually… Many Different Movements…
1 Min Of Rest After The 5 Movements…
However… You Must Add Weight To Your BarBell During That “Rest”…
Score Is TOTAL Reps…
Pick Your Poison On The KettleBell & DumbBells…
Thruster “Rx’d” Weights Are List Below…
If You Can’t Perform These Weights… After The Empty BarBell Thruster… Try To Add At Least 5-10lbs Each Round…
COME IN WITH A GAME PLAN!!!
Were Gonna Warm Up With Some DumbBell Work… Some Step Ups/Step Overs/Box Jumps… Some KB Hang High Pulls… And Some Thrusters With An Empty BarBell…
Be Ready!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
1 Min… Max Reps @ Each Movement…
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Round 1…
Max Calorie Row
Max 2 Arm DB Hang Power Cleans
Max Step Overs
Max KettleBell Hang High Pulls
Max Thrusters @ Empty BarBell
1 Min Break/Add Weight To Your Thrusters…
Round 2…
Max Calorie Row
Max Left Arm DB “STOHs”
Max Left Leg Step Ups
Max KettleBell Hang High Pulls
Max Thrusters @ 75lbs/55lbs
1 Min Break/Add Weight To Your Thrusters…
Round 3…
Max Calorie Row
Max Right Arm DB “STOHs”
Max Right Leg Step Ups
Max KettleBell Hang High Pulls
Max Thrusters @ 95lbs/65lbs
1 Min Break/Add Weight To Your Thrusters…
Round 4…
Max Calorie Row
Max Alternating DB “STOHs”
Max Step Ups
Max KettleBell Hang High Pulls
Max Thrusters @ 115lbs/85lbs
1 Min Break/Add Weight To Your Thrusters…
Round 5…
Max Calorie Row
Max 2 Arm DB “STOHs”
Max Box Jumps
Max KettleBell Hang High Pulls
Max Thrusters @ 135lbs/95lbs… TIME!!!
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3…2…1… GO!!!
Mando
9.16.20212 WOD & Scores…
RainCrossStrengthandConditioning 