“Another Version Of Giant Sets…”

7:00AM Crew!!!

Make Your Pees & Poops @ Home!!! Plumber Is Coming @ 7AM & The Water Will Be Shut Off!!!

Monday… You Had A WOD With 3 Rounds… All 3 Rounds Contained The Same Rep Scheme… With A Mandatory 1 Min Rest…

And Some PRs!!!

 Today… You Will Still Have A Mandatory 1 Min Rest… But The Rep Scheme For All 5 Rounds Will Descend…

Goal On The BarBell… Go Heavy On The Front Squats… But Focus On Not Dropping It… Commit To It… 

Goal On The Jump Rope… Smooth Is Fast & Fast Is Smooth… Don’t Begin Until You’re Ready & Confident… Commit To It… There Will Be A Penalty…

Keep Your Air Squats… AbMat Sit Ups… & Push Ups Legit…

As They Always Should Be!!!

It’s The Small Things That Can Make Or Break You…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Front Squats… From The Rack…  Does Not Have To Be Un-Broken… ADV: M-225lbs/F-155lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-155lbs/F-105lbs… You Drop It… You Clean It…***

***Double Unders… All Levels… M&F: You Must Get 3 In A Row… MOD: Same Rep “Running In Place” Single Unders… Penalty For Both Dubbs Or Singles… Round 1: 5 Burpees Everytime You Break… Round 2: 4 Burpees Everytime You Break… Round 3: 3 Burpees Everytime You Break… Round 4: 2 Burpees Everytime You Break… Round 5: 1 Burpee Everytime You Break***

***1 Min Rest Is MANDATORY!!! You Can Rest Longer… But No Shorter Than 1 Min… Pay Attention To The Clock!!!***

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For Time…

5 Front Squats

50 Air Squats

40 AbMat Sit Ups

30 Push Ups

125 Double Unders… 

***1 Min Rest…***

4 Front Squats

40 Air Squats

32 AbMat Sit Ups

24 Push Ups

100 Double Unders… 

***1 Min Rest…***

3 Front Squats

30 Air Squats

24 AbMat Sit Ups

18 Push Ups

75 Double Unders… 

***1 Min Rest…***

2 Front Squats

20 Air Squats

16 AbMat Sit Ups

12 Push Ups

50 Double Unders… 

***1 Min Rest…***

1 Front Squat

10 Air Squats

8 AbMat Sit Ups

6 Push Ups

25 Double Unders… 

Straight Shot Run… TIME!!!

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3…2…1…GO!!!

Mando

11.21.2022 WOD & Scores…