I Hope Everyone Had An Amazing Christmas With Family & Friends!!!
The Year’s Not Over!!!
This Week…
Another “Weird” Schedule This Week… But… We’re Almost Through The Holiday Season & Making Our Way Into 2022!!!
Keep On Workin’ & Trainin’ Hard!!!
Monday… Tuesday… Wednesday… Thursday… 6:15AM/7:30AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… To Be Determined… But For Sure A 9:00AM Session…
Saturday & Sunday… Closed…
This Week’s WODs… They’re Gonna Be Interesting…
“Heros & Girls” Mashed Up Into Some Nasty WODs!!!
To Kick Of The Week…
“Jack Meets Heavy Fran…”
“Jack” Is An AMRAP in 20 Mins of 1o Push Presses/10 KBS/10 Box Jumps…
“Fran” Is 21-15-9: Thrusters & Pull Ups…
Here’s The 1st Of Many Twisted “Hero/Girl” Mash Ups This Week!!!
**********************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
“Jack Meets Heavy Fran…”
***Push Presses… Rx’d: M-115lbs/F-85lbs…***
***KettleBell Swings… AMERICAN… Rx’d: M-53lbs/F-35lbs…***
***Box Jumps… Rx’d: M-24″/F-20″…*
***Thrusters… Rx’d: M-115lbs/F-85lbs…***
————————————————
As Many Rounds/Reps in 20 Mins:
10 Push Presses
10 American KettleBell Swings
10 Box Jumps…
At The 3 Min Mark: 9 Pull Ups… Continue On Wherever You Left Off @ On “Jack”…
A The 6 Min Mark: 9 Thrusters… Continue On Wherever You Left Off @ On “Jack”…
At The 9 Min Mark: 15 Pull Ups… Continue On Wherever You Left Off @ On “Jack”…
At The 12 Min Mark: 15Thrusters… Continue On Wherever You Left Off @ On “Jack”…
At The 15 Min Mark: 21 Pull Ups… Continue On Wherever You Left Off @ On “Jack”…
At The 18 Min Mark: 21 Thrusters… Continue On Wherever You Left Off @ On “Jack”…
Continue On Wherever You Left Off @ On “Jack”… Until The 20 Min Mark… TIME!!!
**********************************************
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 