Happy Monday!!!
Well If That Wasn’t A Big Ol’ Slap In The Face For A Monday WOD… I Don’t Know What Is?!?!
You’re Welcome…
FYI… Depending On The Size Of Tuesday’s Sessions… The Equipment For Calories Might Change…
Again… You’re Welcome…
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ALRIGHT… HERE WE GO!!!
Skills & Drills…
Jump Rope & Push Up Variations…
DeadLifts…
Every Min On the Min x 4 Mins:
5 “Single & Controlled” DeadLifts @ 65% of your 1 Rep Max
MetCon…
***DeadLifts… Rx’d: M-155lbs/F-105lbs….***
***Strict HandStand Push Ups… Rx’d: M&F… MODs: Kipping/Up To 2 AbMats/Coaches Choice…***
***Double Unders… Rx’d: M&F… MOD: Un-Broken Single Unders With A Burpee Over BarBell Progression Penalty…***
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For Time:
18 DeadLifts
9 Strict HandStand Push Ups
18 Calorie Bike
45 Double Unders
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15 DeadLifts
7 Strict HandStand Push Ups
15 Calorie Bike
37 Double Unders
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12 DeadLifts
5 Strict HandStand Push Ups
12 Calorie Bike
29 Double Unders
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9 DeadLifts
3 Strict HandStand Push Ups
9 Calorie Bike
21 Double Unders
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6 DeadLifts
1 Strict HandStand Push Up
6 Calorie Bike
13 Double Unders… TIME!!!
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3…2…1… GO!!!
Mando
11.15.2021 WOD & Scores…
RainCrossStrengthandConditioning 