Well… Haven’t Done Both Of These Movements In Awhile… For Some Of You… Never At All…
Bring In Your Knee High Socks!!!
At Least There’s No Running Or Rowing…
Well… Maybe For The Warm Up…
***************************************************
ALRIGHT… HERE WE GO!!!
***************************************************
Strength…
Every Min On The Min X 5 Mins @ 60% of your 1 Rep DeadLift
5 Sumo DeadLifts…But… If You Don’t The Movement… GO LIGHTER!!!
MetCon…
***Double Unders… Rx’d: M&F… MOD: Alternating Singles…***
***Sumo DeadLift High Pulls… Rx’d: M-95lbs/F-65lbs…***
***Straight Arm Russian KettleBell Swings… Rx’d: M-53lbs/F-35lbs…***
————————————————————————
For Time…
30 Double Unders
15 Sumo DeadLift High Pulls
15 Straight Arm Russian KettleBell Swings
—————————————————
24 Double Unders
12 Sumo DeadLift High Pulls
12 Straight Arm Russian KettleBell Swings
—————————————————
18 Double Unders
9 Sumo DeadLift High Pulls
9 Straight Arm Russian KettleBell Swings
—————————————————
12 Double Unders
6 Sumo DeadLift High Pulls
6 Straight Arm Russian KettleBell Swings
—————————————————
6 Double Unders
3 Sumo DeadLift High Pulls
3 Straight Arm Russian KettleBell Swings …TIME!!!
***************************************************
3…2…1… GO!!!
Mando
5.16.2023 WOD & Scores…
RainCrossStrengthandConditioning 