***I Know The Blog Is Up Early… Just Wanted To Open Up ZenPlanner For Tuesday & Give You Ladies & Gents A Chance To Check Out Tuesday’s WOD & Be Able To Sign Up… BUT… There Are NO Session Monday Afternoon!!! I Know It Shows That There Are Spots Open… But Again… I Just Opened It Back Up For Tuesday & The Rest Of The Week…***
Such A Great Turn Out For Our Annual Independence Day WOD…
Partner “HotShots 19″…
Thank You To Everyone Who Came Out & Pushed Themselves & Gave It All They Had!!!
‘Merica!!!
Now… Back To Our Regular Scheduled Programming…
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min X 4 Mins:
5 Front Squats @ 65% of your 1 Rep Max
MetCon…
***DeadLift Weights…***
ADV: M-225lbs/F-155lbs…
Rx’d: M-185lbs/F-115lbs…
Sx’d: M-155lbs/F-105lbs…
***Sit Ups… GHD Or AbMat…***
***Push Ups… On Toes/Chest To Deck…***
25 Min TIME CAP!!!
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For a Total of 5 Rounds:
DeadLifts…
Round 1: 15 Reps
Round 2: 12 Reps
Round 3: 9 Reps
Round 4: 6 Reps
Round 5: 3 Reps
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20 Sit Ups Every Round
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Bike…
Round 1: 15 Cals
Round 2: 12 Cals
Round 3: 9 Cals
Round 4: 6 Cals
Round 5: 3 Cals
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20 Push Ups Every Round… TIME!!!
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3…2…1… GO!!!
Mando
7.4.2022 WOD & Scores…
RainCrossStrengthandConditioning 