Ready?!?! Yes… Some Of You Are Gonna Hate Me…
‘Butt To Ball”…
But Then You’ll Love Me…
“Chest To AbMat”…
Then You’ll Hate Me Again
Snatches!!!
It’s Friday!!!
1,500 Meter Row…
120 Air Squats…
90 AbMat Sit Ups…
60 Push Ups…
30 Pull Ups…
15 Snatches…
Happy Friday!!!
******************************************
ALRIGHT… HERE WE GO!!!
***Snatch…***
Elite… M-185lbs/F-115lbs…***
ADV… M-155lbs/F-105lbs…***
Rx’d… M-135lbs/F-95lbs…***
Sx’d… M-115lbs/F-85lbs…***
105lbs/75lbs…
95lbs/65lbs…
75lbs/55lbs…
55lbs/35lbs…
————————————————–
Strength/MetCon…
For Time…
500 Meter Row
40 Air Squats
30 AbMat Sit Ups
20 Push Ups
10 Pull Ups
5 Snatches
——————————–
400 Meter Row
32 Air Squats
24 AbMat Sit Ups
16 Push Ups
8 Pull Ups
4 Snatches
——————————–
300 Meter Row
24 Air Squats
18 AbMat Sit Ups
12 Push Ups
6 Pull Ups
3 Snatches
——————————–
200 Meter Row
16 Air Squats
12 AbMat Sit Ups
8 Push Ups
4 Pull Ups
2 Snatches
——————————–
100 Meter Row
8 Air Squats
6 AbMat Sit Ups
4 Push Ups
2 Pull Ups
1 Snatch…TIME!!!
******************************************
3…2…1…GO!!!
Mando
3…2…1…GO!!!
1.19.2023 WOD & Scores…
RainCrossStrengthandConditioning 