Just A Reminder…
Every Wednesday… We’ll Be Oly Lifting…
Don’t Want To?
Cool…
Just Make Sure You Set Up Away From The Olympic Lifters… There’s A Big Ol’ Rig Next To The Restaarant Side Of The Gym…
Your WOD Is…
MetCon…
“Double BaseLine…”
For Time:
500 Meter Row
40 Air Squats Butt To Ball
30 AbMat Sit Ups
20 Push Ups Chest To AbMat
10 Pull Ups Or Ring Rows
1 Min Rest…
10 Pull Ups Or Ring Rows
20 Push Ups Chest To AbMat
30 AbMat Sit Ups
40 Air Squats Butt To Ball
500 Meter Row… TIME!!!
If You Are Performing The Double BaseLine… Don’t For One Second Think That You’re Just Being Pushed Aside… The Baseline WOD Is A Very Tough WorkOut… To Perform It Twice?!?! OUCH!!! So How To Make It Harder?!?! One Way… Obviously… Try To Beat Your Time… Other Ways To Improve Yourself On This WOD… The MODifications That You Had If You Didn’t Go “Rx’d”… Focus On Getting Rid Of Them… Ring Rows To Banded Pull Ups… Banded Pull Ups To Legit Pull Ups… Push Ups On Your Knees To Push Ups On Your Toes… Etc. Etc…
And For The Oly Lifters…
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ALRIGHT… HERE WE GO!!!
Olympic Lifting…
***ALL LIFTS ARE BASED OFF OF YOUR 1 REP MAX UNLESS OTHERWISE NOTED…***
A… Based Off of your 1 Rep Max Strict Press
Every 60 Secs x 5 Sets…
5 Behind The Neck Strict Presses With An OverHead Squat Grip Into 1 OverHead Squat @ 60%
B… Based Off of your 1 Rep OverHead Squat
Every 60 Secs x 10 Sets…
1 Behind The Neck “Shoulder To OverHead” + (5-4-3-2-1) OverHead Squats
Sets 1 & 2 @ 50% 5 OverHead Squats
Sets 3 & 4 @ 55% 4 OverHead Squats
Sets 5 & 6 @ 60% 3 OverHead Squats
Sets 7 & 8 @ 65% 2 OverHead Squats
Sets 9 & 10 @ 70% 1 OverHead Squat
C…
Every 60 Secs x 4 Sets…
5 Front Squats @ 65%
D…
The Bike Should Be Freakin’ Fast!!! Slow The Flutter Kicks…
15 Calorie Bike
50 Flutter Kicks
40/8… 30/6… 20/4…
3 Calorie Bike
10 Flutter Kicks
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3…2…1… GO!!!
Mando
3.8.2022 WOD & Scores…
RainCrossStrengthandConditioning 