I Really Hope This Makes Sense On The WhiteBoard…
50-40-30-20-10… Double Unders.. Or A MOD…
Yes… More Jump Rope…
5/5…4/4…3/3…2/2…1/1…
Of Some DB Work…
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Tactical Thursday 169…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
50 Double Unders…
Then… 5 Reps of Each Movement…
1 Arm DB Front Squats
1 Arm DB Front Squats
1 Arm Push Presses
1 Arm Push Presses
1 Arm Thrusters
1 Arm Thrusters
1 Arm OverHead DB Lunges
1 Arm OverHead DB Lunges
1 Arm Hang Muscle Snatches
1 Arm Hang Muscle Snatches
—————————————————
40 Double Unders
Then… 4 Reps of Each Movement…
1 Arm DB Front Squats
1 Arm DB Front Squats
1 Arm Push Presses
1 Arm Push Presses
1 Arm Thrusters
1 Arm Thrusters
1 Arm OverHead DB Lunges
1 Arm OverHead DB Lunges
1 Arm Hang Muscle Snatches
1 Arm Hang Muscle Snatches
—————————————————
30 Double Unders
Then… 3 Reps of Each Movement…
1 Arm DB Front Squats
1 Arm DB Front Squats
1 Arm Push Presses
1 Arm Push Presses
1 Arm Thrusters
1 Arm Thrusters
1 Arm OverHead DB Lunges
1 Arm OverHead DB Lunges
1 Arm Hang Muscle Snatches
1 Arm Hang Muscle Snatches
—————————————————
20 Double Unders
Then… 2 Reps of Each Movement…
1 Arm DB Front Squats
1 Arm DB Front Squats
1 Arm Push Presses
1 Arm Push Presses
1 Arm Thrusters
1 Arm Thrusters
1 Arm OverHead DB Lunges
1 Arm OverHead DB Lunges
1 Arm Hang Muscle Snatches
1 Arm Hang Muscle Snatches
—————————————————
10 Double Unders
Then… 1 Rep of Each Movement…
1 Arm DB Front Squat
1 Arm DB Front Squat
1 Arm Push Press
1 Arm Push Press
1 Arm Thruster
1 Arm Thruster
1 Arm OverHead DB Lunge
1 Arm OverHead DB Lunge
1 Arm Hang Muscle Snatch
1 Arm Hang Muscle Snatch…TIME!!!
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3…2…1…GO!!!
Mando
6.21.2023 WOD & Scores…
RainCrossStrengthandConditioning 