I Will Open Up Thursday Morning’s “Earn Your Bird” WOD Once The Wednesday’s 8:00AM Session Is Done…
Just Know… There Can Be Many MODifications For This WOD Which “As Rx’d” Will Include…
Running… Box Jumps… & Wall Ball Shots..
Can’t Run?!?! Row… Bike… Or Ski… Can’t Do Box Jumps?!?! Step Ups… Can’t Do Wall Ball Shots?!?! Push Shots…
3 Person Team… Pick Your TeamMates!!!
Kind Of A Re-Post…
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!!!
Tuesday… You Still Had A Mandatory 1 Min Rest… But The Rep Scheme For All 5 Rounds Descended…
The Goal On The BarBell… Was To Go Heavy On The Front Squats… But Focus On Not Dropping It… Committing To It…
The Goal On The Jump Rope… Was Smooth Is Fast & Fast Is Smooth… And To Not Begin Until You’re Ready & Confident… To Commit To It… With A Penalty…
Keeping 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…
Wednesday…
You Will Still Had A Mandatory 1 Min Rest… The Rep Scheme For All 5 Rounds Descend As Did Tuesday… But The Weight Will Increase…
For The MetCon… The BarBell Will Start From The Ground… But For The Strength… You Can Use The Rack For The Strength IF You Choose To…
And Just Like Monday…
Oh Yea… And Once You’re Done…
You’ll Have The Remaining Session Time (The Rest Of The Hour…) To Establish A 1 Rep Max Thruster…
NO CHEATING!!!
That Means…
5:15AM… You’re Done @ 6:15AM…
8:00AM… You’re Done @ 9:00AM…
12:00PM… You’re Done @ 1:00PM…
4:30PM… You’re Done @ 5:30PM…
5:30PM… You’re Done @ 6:30PM…
6:30PM… You’re Done @ 7:30PM…
Got It?!?!
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ALRIGHT… HERE WE GO!!!
MetCon…
***Rx’d BarBell Weights Listed Below… You Can String Movements Together.. But No Racks…***
————————————————————————–
For Time…
27 Calorie Row
(Rx’d: M-95lbs/F-65lbs…)
21 Front Squats
15 Push Presses
9 Thrusters
***1 Min Rest…***
21 Calorie Row
(Rx’d: M-115lbs/F-85lbs…)
15 Front Squats
12 Push Presses
6 Thrusters
***1 Min Rest…***
15 Calorie Row
(Rx’d: M-135lbs/F-95lbs…)
9 Front Squats
6 Push Presses
3 Thrusters
***1 Min Rest…***
9 Calorie Row
(Rx’d: M-155lbs/F-105lbs…)
6 Front Squats
3 Push Presses
1 Thruster…TIME!!!
Strength…
Remaining Session Time To Establish A…
1 Rep Max Thruster From The Rack
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3…2…1…GO!!!
Mando
11.22.2022 WOD & Scores…
RainCrossStrengthandConditioning 