The Gym’s Gonna Look Crazy…
Better Come In Ready…
Well… It’s My Last Day At The Station…
Strike That… Let’s Just Say I’ll Be Gone For A Couple Weeks…
But Then I’ll Be Back…
So… Let’s Finish Strong!!!
Crazy… But Stong…
RykerStrong…
This One’s Gonna Be Wild… But… Remember…
When You’re “Suffering” Through This WorkOut…
There’s A Lil’ Boy Who Literally Watches All Of Us…
He Mimicks Every Single Move We Do…
He Knows Where The Light Switches Are…
He Knows How To Turn The Fans On…
He Knows Where The Remote Is…
And Though He May Not Know How To Use The Remote… Yet…
He Knows When Dad/Coach Starts The Clock…
He Literally Counts Down… “3…2…1…GO!!!”
He Claps For You When You’re Struggling…
He High Fives You When You Finish…
He Helps You Put Your Equipment Away…
He Blows You Kisses When You Leave…
The Rep Scheme Below… There’s No Significance…
It’s Literally Just Another Mash Up Of The Week…
But… It Was A Hard Week…
This Mash Up Is Gonna Be Hard…
But… When You Want To Stop…
Just Think Of That Lil’ Boy Who Looks Up To All Of You…
RykerStrong…
RainCrossStrong…
Let’s Go Out With A Bang!!!
**************************************************
ALRIGHT… HERE WE GO!!!
Strength… Rest Day… NO!!!
MetCon…
For Time…
21 Burpees
11 Hang Snatches Rx’d: M-95lbs/F-65lbs…
10 Wall Ball Shots Rx’d: M-20lbs/F-14lbs…
21 Calorie Row
—————————————–
15 Burpees
5 CLEAN & JERKS Rx’d: M-185lbs/F-115lbs…
10 Box Jumps Rx’d: M-30″/F-24″…
15 Calorie Row
—————————————–
All DeadLifts… Rx’d: M-225lbs/F-155lbs…
3 Burpees
5 Single DeadLifts
9 HandStand Push Ups Rx’d: M&F…
3 Burpees
3 Touch & Go DeadLifts
9 Box Jumps Rx’d: M-24″/F-20″…
3 Burpees
1 Single & Controlled DeadLift
9 American KettleBell Swings Rx’d: M-53lbs/F-35lbs…
9 Calorie Row
—————————————–
1 DB DeadLift
1 Devil Press
1 DB Hang Clean
1 Devil Press
1 DB Push Press
1 Devil Press
1 DB Thruster
1 Devil Press
5 Pull Ups
1 Devil Press… Then…
Straight Shot Run… TIME!!!
**************************************************
3…2…1…GO!!!
Mando
10.13.2022 WOD & Scores…
RainCrossStrengthandConditioning 