Lots Of Percentages For Wednesday… So I’m Putting It Up Super Early…
Lots Of Squats…
Some DeadLifts…
Come In Ready With Your Numbers!!!
Oh… And Some Biking…
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 Front Squat…
Every 60-90 Secs x 6 Sets…
Set 1 @ 50%: 11 Front Squats
Set 2 @ 55%: 9 Front Squats
Set 3 @ 60%: 7 Front Squats
Set 4 @ 65%: 5 Front Squats
Set 5 @ 70%: 3 Front Squats
Set 6 @ 75%: Max Reps…
B… Based Off of your 1 Rep Power Clean…
Every 60-90 Secs x 10-12 Sets…
Clean + Hang Power Clean + Front Squat
Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
Set 4 @ 65%
Set 5 @ 70%
Sets 6 & 7 @ 75%
Sets 8 & 9 @ 80%
Set 10… Give It All You Got!!! Only 3 Attempts…
C…
3 Cal Bike + 3 Single Deadlifts
6 Cal Bike + 3 Touch & Go DeadLifts
9 Cal Bike + 3 Single & Controlled DeadLifts
12 Cal Bike + 3 Touch & Go DeadLifts
15 Cal Bike + 3 Single Deadlifts
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3…2…1… GO!!!
Mando
3.22.2022 WOD & Scores…
RainCrossStrengthandConditioning 