The Strength Today Is Pretty Straight Forward… DeadLifts… 3×5 @ 70%…
But As You Read The MetCon… Just Know That The Amount Of Reps On The Hang Clusters & Thrusters Equal The Amount Of Reps For The Pull Ups…
The “1 DeadLift” Is There For 2 Reasons…
1… Last Time Hang Clusters Were In A WOD… Some People Were Ripping It From The Ground…
2… I Know Someone/People Are Gonna Ask… “Can We Start The Hang Clusters From The Floor?”
No! It’s A HANG (Think Hips…) Cluster!!!
Pull Ups Are Chin To Bar…
And… 1st Come 1st Serve To The Bike To Finish!!!
Oh Yea… And It’s Thursday… Don’t Forget Your Vest!!!
**********************************************
ALRIGHT… HERE WE GO!!!
Strength…
DeadLifts @ 70%
Every Min On the Min X 3 Mins:
5 “Single & Controlled” DeadLifts
MetCon…
***BarBell Work… Rx’d: M-95lbs/F-65lbs…***
***Pull Ups… Rx’d: M&F- Chin To Bar…***
————————————————————
For Time…
3 Burpees Over BarBell… Then…
——————————
1 DeadLift
2 Hang Clusters
4 Thrusters
6 Pull Ups
——————————
1 DeadLift
3 Hang Clusters
6 Thrusters
9 Pull Ups
——————————
1 DeadLift
4 Hang Clusters
8 Thrusters
12 Pull Ups
——————————
1 DeadLift
5 Hang Clusters
15 Thrusters… Then…
——————————
15 Calorie Bike… TIME!!!
**********************************************
3…2…1… GO!!!
Mando
5.18.2022 WOD & Scores…
RainCrossStrengthandConditioning 