DON’T FORGET TO GET YOUR T-SHIRT ORDERS IN!!! TODAY’S THE LAST DAY TO SUBMIT YOUR ORDER FORMS!!!
ALSO… I’M GONNA BE IN SAN DIEGO NEXT MONDAY (6/5) FOR A DR.S APPOINTIMENT FOR RYKER… IF ANYONE CAN HELP OUT OPENING UP/COACHING CLASSES… I PUT UP A SIGN UP SHEET ON THE WHITEBOARD… THANK YOU AHEAD OF TIME!!!
Alright…
You’ll Have 5 BarBell Weight Changes Today… Set Up Your Plates Nice & Pretty…
You’ll Need A Box For Box Jumps…
You’ll Need A Spot For Pull Ups…
You’ll Need A KettleBell For American KettleBell Swings…
You’ll Need A Pair Of DumbBells For DB Push Presses…
You’ll Need A GHD Machine For Hip Extensions…
You’ll Need A MedBall For Wall Ball Shots…
You’ll Need A Jump Rope For Double Unders/Singles…
You’ll Need The Floor For Lunges & Burpees…
And You’ll Need The Pavement For Some Running…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***DeadLifts… Traditional…****
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For Time…
Straight Shot Run
5 DeadLifts @ 60%
20 Box Jumps Rx’d: M-24″/F-20″
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5 DeadLifts @ 60%
20 Pull Ups Rx’d: M&F
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Straight Shot Run
5 DeadLifts @ 65%
20 American KettleBell Swings Rx’d: M-53lbs/F-35lbs
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5 DeadLifts @65%
20 Walking Lunges
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Straight Shot Run
5 DeadLifts 70%
20 Knees To Elbows Rx’d: M&F
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5 DeadLifts @ 70%
20 DB Push Presses Pick Your Poison
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Straight Shot Run
5 DeadLifts @75%
20 Hip Extensions Rx’d: M&F
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5 DeadLifts @75%
20 Wall Ball Shots Rx’d: M-20lbs/F-14lbs
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Straight Shot Run
5 DeadLifts @ 80%
20 Burpees
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5 DeadLifts @ 80%
20 Double Unders Rx’d: M&F
Straight Shot Run… TIME!!!
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3…2…1…GO!!!
Mando
5.30.2023 WOD & Scores…
RainCrossStrengthandConditioning 