Last WOD of 2021…
No BarBells… Not Sure How Many Athletes Will Show Up… But There Is Going To Be A Lot Of Equipment & Space Needed…
Checked The Weather… Not Supposed To Rain… But Just Set Your Stations Up In The Smartest/Safest Spot As Possible…
No Fancy Movements… This One Is Just A Grind…
And If I Don’t See You… Whatever You Do Tonight… Be Safe… Be Smart… And Have A Happy New Years!!!
“The CountDown…”
“10… 9… 8… 7… 6… 5… 4… 3… 2… 1…”
10 Reps Of Each Movement…
9 Reps Of Each Movement…
8… 7… 6… 5… 4… 3….
2 Reps Of Each Movement…
1 Rep Of Each Movement… TIME & HAPPY NEW YEARS!!!
We Will Hold 2 Sessions Today…
1st Session Will Be At 9AM…
2nd Session Will Be At 12PM…
Happy New Years Eve!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day…
MetCon…
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For Reps of Each Movement…
10-9-8-7-6-5-4-3-2-1:
Box Jumps (Rx’d: M-24″/F-20″…)
Pull Ups (Rx’d: M&F: Chin…)
KettleBell Swings (Rx’d: M-53″/F-35″…)
Forward/Reverse Lunges (BodyWeight… Each Leg…)
Toes To Bar (Rx’d: M&F… MOD: Hanging Knee Raises…)
DB Hang Power Cleans (Pick Your Poision…)
DB “Shoulder To OverHeads” (Same Weight…)
Wall Ball Shots (Rx’d: M-20lbs/F-14lbs… To The Wood Beam…)
Hand Release Push Ups
Burpees… TIME!!!
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3…2…1… GO!!!
Mando
12.30.2021 WOD & Scores…
RainCrossStrengthandConditioning 