And… Here… We… Go!!!
The Heavy-ish Mash Up!!!
Hey… If You Didn’t Come In This Week…
Ain’t My Fault…
Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Skills & Drills… A Freakin’ Mash Up Of The Entire Week!!!
Strength… Rest Day?!?!
MetCon…
***DeadLifts… Rx’d: M-225lbs/F-155lbs….***
***HandStand Push Ups… Rx’d: M&F… MOD: Coaches Choice…***
***Box Jumps… Rx’d: M-30″/F-24″…***
***Bar Muscle Ups… Rx’d: M&F… MOD: Jumping Bar Muscle Ups…***
***Wall Ball Shots… All Levels: M-20lbs/F-14lbs…***
***Double Unders… Rx’d: M&F… MOD: Tripled Single Unders… Both With A Burpee Penalty…***
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For Time:
9 DeadLifts
9 HandStand Push Ups
9 Box Jumps
9 Bar Muscle Ups
9 Calorie Bike
9 Wall Ball Shots
54 Double Unders
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7 DeadLifts
7 HandStand Push Ups
7 Box Jumps
7 Bar Muscle Ups
7 Calorie Bike
7 Wall Ball Shots
42 Double Unders
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5 DeadLifts
5 HandStand Push Ups
5 Box Jumps
5 Bar Muscle Ups
5 Calorie Bike
5 Wall Ball Shots
30 Double Unders
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3 DeadLifts
3 HandStand Push Ups
3 Box Jumps
3 Bar Muscle Ups
3 Calorie Bike
3 Wall Ball Shots
18 Double Unders
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1 Burpee DeadLift
1 Burpee HandStand Push Up
1 Burpee Box Jump
1 Burpee Bar Muscle Up
100 Meter Run
1 MedBall Push Up/Wall Ball Shot
6 Double Unders/18 Singles with Burpee Penalty
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25 Calorie Row… TIME!!!
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3…2…1… GO!!!
Mando
11.18.2021 WOD & Scores…
RainCrossStrengthandConditioning 