Before Friday’s WOD… Saturday…
Saturday Is Still Being Bumped Up To 8AM…
One WOD… Not Multiple Ones…
A Hero WOD Has Been Programmed For Slain Uvalde Teacher… Eva Mireles…
Eva Was One Of Two Teachers Killed Along With 19 Students @ Robb Elementary School In Uvalde, Texas…
The 44 Year Old Teacher Had Been With The School District For 17 Years & Was An Avid CrossFitter Who Regularly Attended ShotGun CrossFit In The Same County…
Eva Was Killed Protecting Her 4th Grade Students…
Eva Is Survived By Her Husband Ruben Ruiz & Daughter Adalynn…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Week!!!
MetCon…
For a Total of 5 (The Month…) Rounds with a Partner…
Flow Of The WOD…
Double Unders Are Done @ The Sametime… Cannot Continue To The Next Movement Until Both Partners Are Done… 24 Each…
Toes To Bar Are Broken Up Between Partners… 19 Total…
“Clean & Jerks” Are 1 & 1…
Run Together…
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24 Double Unders (The Day…)
19 Toes To Bar Total (Number Of Students Killed…)
2 “Clean & Jerks” (2 Teachers Killed…)
400 Meter Run (Eva Liked To Run…)… TIME!!!
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One & Done…
Then Ryker’s Onto His Hot Date…
OK… Friday…
This One Is Really Going To Be Fun…
Seriously…
You Have 5 Rounds To Get Through…
Every Round Is Going Have Some Double Unders & AbMat Sit Ups…
50-40-30-20-10…
But… Every Round Is Going To Start With A BarBell Complex…
CLEAN + Hang CLEAN + Front Squat + “Shoulder To OverHead”…
And… Every Round… You’re Going To Go Up In Weight…
(Below Are The Listed Weights I “Plan” To Use… But There Is Not “Rx’d” Weights Today…)
So… Read The WOD… Come In With A Game Plan & Have Fun!!!
Happy Friday…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Week!!!
MetCon…
For Time…
Add Weight Every Round…
CLEAN + Hang CLEAN + Front Squat + “Shoulder To OverHead” (135lbs)
50 Double Unders
50 AbMat Sit Ups
CLEAN + Hang CLEAN + Front Squat + “Shoulder To OverHead” (155lbs)
40 Double Unders
40 AbMat Sit Ups
CLEAN + Hang CLEAN + Front Squat + “Shoulder To OverHead” (185lbs)
30 Double Unders
30 AbMat Sit Ups
CLEAN + Hang CLEAN + Front Squat + “Shoulder To OverHead” (205lbs)
20 Double Unders
20 AbMat Sit Ups
CLEAN + Hang CLEAN + Front Squat + “Shoulder To OverHead” (???lbs)
10 Double Unders
10 AbMat Sit Ups… TIME!!!
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3…2…1… GO!!!
Mando
6.9.2022 WOD & Scores…
RainCrossStrengthandConditioning 