Last Wednesday… I Told You Ladies That We Would Be Performing The Same WOD…
Kinda… The Row Would Stay The Same… The KettleBell Swings & Toes To Bar Reps Would Go Down…
But… We’d Be Going A Little Heavier Every Week On The DeadLifts… Not Basing Them Off Of “Percentages”…
Last Wednesday… The Weights Were…
***DeadLifts… ANY Style… ADV: M-225lbs/F-155lbs… Rx’d: M-205lbs/F-135lbs… Sx’d: M-185lbs/F-115lbs…***
If You Came… Here’s The Weights You Ladies & Gents Used…
If You Missed Out Last Week… Maybe Use Last Week’s Weights?!?!
But… If You Came In… And You Felt Good… Let’s Go A Little Heavier…
Today’s “ADV… Rx’d… Sx’d…” Weights Are Listed Below…
And… Tactical Thursday…
Thursday We Will Be :Performing A Hero WOD For Fallen Riverside Sherrif’s Officer Cordero…
I Wanted To Wait Until Things Got Back To “Normal” With The New Year Schedule…
It’s Gonna Be 1 Round For Time…
Hero WODs Don’t Always Have To Last An 30-60 Mins To Be “Hard”…
Just Push Yourself As Hard As Fast As You Can…
Because Things Can Happen In A Second…
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ALRIGHT… HERE WE GO!!!
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Strength…
DeadLift Work…
MetCon…
***KettleBell Swings… AMERICAN… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
***DeadLifts… ANY Style… ADV: M-245lbs/F-165lbs… Rx’d: M-225lbs/F-155lbs… Sx’d: M-205lbs/F-135lbs…***
***Toes To Bar… ALL Levels… MOD: Hanging Knee Raises…***
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For a Total of 3 Rounds:
500 Meter Row
18 KettleBell Swings
12 DeadLifts
6 Toes To Bar… TIME!!!
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3…2…1… GO!!!
Mando
3…2…1…GO!!!
1.17.2023 WOD & Scores…
RainCrossStrengthandConditioning 