Yep… That Just Happened…
I Watch All Of You Move & Groove Day In & Day Out…
Sometimes… What Looks Good On Paper…What Works For Me… Doesn’t Work For Everyone…
So… I Gotta Change It Up Sometimes…
That’s My Job As A Coach…
To Observe… To Coach…
To Challenge You Ladies & Gents… But Also To Keep You Safe…
“Long Term Health & Fitness…”
But Trust Me… This Is Still Gonna Suck!!!
You Have A List Of 14 Movements Below…
The Only Thing I’m Changing Is Instead Of The Bike Or Row That We Performed On Thursday… It’s Gonna Be A 200 Meter Run… It’s Only 1 Time…
Alot Of Equipment… A Lot Going On…
Most Of The “Warm Up” Is Going To Be Getting Everything Set Up…
Be Smart/Safe… Move Smart/Safe… But Still Work Hard…
Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
9 Hang Power Cleans… Rx’d @ 135lbs/95lbs…
25 AbMat Sit Ups
25 Wall Ball Shots… Rx’d @ 20lbs/14lbs…
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7 Power Cleans Rx’d @ 155lbs/105lbs…
20 Pull Ups Rx’d: M&F…
20 Toes To Bar Rx’d: M&F…
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5 “Shoulder To OverHeads” Rx’d @ 185lbs/115lbs…
15 Burpee Box Jumps Rx’d @ 24″/20″…
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5 “Ground To Shoulder + Shoulder To OverHeads” Rx’d @ 135lbs/95lbs…
10 American KettleBell Swings Rx’d @ 53lbs/35lbs…
200 Meter Run
20 KettleBell Power Cleans Rx’d @ 53lbs/35lbs…
5 “Ground To Shoulder + Shoulder To OverHeads” Rx’d @ 135lbs/95lbs…
25 Push Shots Rx’d @ 20lbs/14lbs… TIME!!!
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3…2…1…GO!!!
Mando
5.11.2023 WOD & Scores…
RainCrossStrengthandConditioning 