Not A Competition WOD…
Just Doin’ Work… And… More Push Ups!!!
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…
**********************************************
ALRIGHT… HERE WE GO!!!
Olympic Lifting…
***ALL LIFTS ARE BASED OFF OF YOUR 1 REP MAX UNLESS OTHERWISE NOTED…***
A1… Back Squats @ 80%…
Every Min On the Min x 2 Mins…
3 Back Squats
A2… 1 Max Rep Set… 20 Reps?!?!
B… Behind The Neck Push Presses… 10 Mins Of Work For Reps Of 5-3-1…
C… Behind The Neck Thrusters… 10 Mins Of Work For Reps Of 5-3-1…
D… Front Squats @ 80%… HandStand Push Ups If Possible…
3 Front Squats
30 Hollow Rocks
15 Push Ups
3 Front Squats
20 Hollow Rocks
10 Push Ups
3 Front Squats
10 Hollow Rocks
5 Push Ups
**********************************************
3…2…1… GO!!!
Mando
3.29.2022 WOD & Scores…
RainCrossStrengthandConditioning 