Wednesday Morning… Danielley, Ryker & I Stopped By The Station…
Damn I Miss That Place!!!
Anyways… We Stopped By To Finally Drop Off The “New T-Shirt” Forms…
The New DeadLine To Order Your New Shirts Is Next WEDNESDAY!!!
Feel Free To Take A Form Home To Think About… You Don’t Have To Make Your Decision Right There & Then…
As Long As We Have All Forms In By Next Wednesday…
Also… Please Note On Your Form How You Want To Be Charged…
We Can Charge Your Card… Which Will Just Add To Your Monthlyt Dues On Thursday The 1st…
Or If You Want… Using Danielle’s Information… You Can Use Zelle Or VenMo…
I’ll Put Here Number Up On The WhiteBoard If You Don’t Already Have It…
Your Choice…
Sorry About Getting The Forms Into You Ladies & Gents So Late…
Been A Rough Couple Of Days…
Re-Post…
Seems Like There Was Some Confusion This Week…
And I’ll Take All The Blame For That…
I Can’t Think Straight… Get Super Dizzy Standing Up… Forget Things…
I Can’t Even Re-Call The Accident…
So That Being Said… I Apologize…
You Ladies & Gents Know That’s Usually Not How I Roll…
Also That Being Said…
Here Is How The Week Was SUPPOSED TO GO DOWN…
Monday…
Strength…
Every Min On The Min X 4 Mins @ 65% of your 1 Rep Max Clean
1 Clean + 4 Front Squats
MetCon…
————————————-
***Double Unders… Rx’d: M&F… MOD: Alternating Singles…***
————————————-
For Time/Reps of…
50-40-30-20-10:
Double Unders
Air Squats…
200 Meter Run After Every Round…TIME!!!
——————————————————–
Tuesday…
Strength…
Every Min On The Min X 4 Mins @ 65% of your 1 Rep Max Strict Press
3 Strict Presses + 2 Push Presses + 1 Push Jerk
MetCon…
———————————————–
***Push Up… Chest To Deck…
***Wall Rx: M-20lbs/F-14lbs…***
———————————————–
For Time/Reps of…
3 Push Ups
2 Wall Ball Shots
6 Push Ups
4 Wall Ball Shots
9 Push Ups
6 Wall Ball Shots
12 Push Ups
800 Meter Run
15 Push Ups
800 Meter Run
15 Push Ups
6 Wall Ball Shots
12 Push Ups
9 Wall Ball Shots
9 Push Ups
4 Wall Ball Shots
6 Push Ups
2 Wall Ball Shots
3 Push Ups…TIME!!!
——————————————————–
Wednesday…
Strength…
Every Min On The Min X 4 Mins @ 65% of your 1 Rep DeadLift
5 Sumo DeadLifts
MetCon…
***Pull Ups… Rx’d: M&F…
***Traditional DeadLifts… Rx’d:
***M-225lbs/F-185…***
***M-185lbs/F-115…***
————————————————————————
For Time…
3 DeadLifts
6 Pull Ups
9 GHD Sit Ups
——————————————-
12 DeadLifts
15 Pull Ups
18 GHD Sit Ups
——————————————-
21 DeadLifts
24 Pull Ups
26 GHD Sit Ups
——————————————-
400 Meter Run…TIME!!!
——————————————————–
Thursday…
***With A Vest…***
***Farmer’s Carry… Pick Your Poison…***
———————————————————
For Time…
15 Burpees
15 Air Squats
500 Meter Row
_______________________
12 Burpees
12 Air Squats
400 Meter KB Or DB Farmer’s Carry
_______________________
9 Burpees
9 Air Squats
300 Meter KB Or DB Farmer’s Carry
_______________________
6 Burpees
6 Air Squats
200 Meter KB Or DB Farmer’s Carry
_______________________
3 Burpees
3 Air Squats
100 Meter KB Or DB Farmer’s Carry… TIME!!!
——————————————————–
Friday…
For Time…
ADV: M-lbs/F-lbs… Rx’d: M-lbs/F-lbs… Sx’d: M-lbs/F-lbs…
12 Hang Power Snatches
8 OverHead Squats
20 American KettleBells
—————————————–
Friday…
BarBell Weights To Be Determined…
ADV: M-lbs/F-lbs… Rx’d: M-lbs/F-lbs… Sx’d: M-lbs/F-lbs…
10 Hang Snatches
5 OverHead Squats
15 American KettleBells
—————————————–
ADV: M-lbs/F-lbs… Rx’d: M-lbs/F-lbs… Sx’d: M-lbs/F-lbs…
8 Power Snatches
2 OverHead Squats
10 American KettleBells
—————————————–
ADV: M-lbs/F-lbs… Rx’d: M-lbs/F-lbs… Sx’d: M-lbs/F-lbs…
4 Snatches
1 OverHead Squat
5 American KettleBells..TIME!!!
——————————————————–
Next Monday… “Murph”…
And That’s How It Was Supposed To Be…
So I’ll Make You A Deal…
For Tomorrow… You Can Either Make Up The One You Missed Or Make Up The One You MIssed On Tactical Thursday… Same Goes For Friday…
Or Hey… Maybe You Ladies & Gents Did Perform All The WODs… Just In A Different Order…
If The Majority Of The Class In Performing The WOD On The WhiteBoard… You’ll Have To Warm Up On Your Own For Whatever WOD You’re Doing… But… Everyone Will Still Start Together @ “3…2…1…GO!!!”
If I Don’t See You Ladies & Gents This Week… I’ll For Sure Be There Monday With Danielley & Ryker…
Sorry About All The Confusion…
3…2…1…GO!!!
Mando
5.24.2023 WOD & Scores…
RainCrossStrengthandConditioning 