The Strength Is Gonna Be Fast & Furious…
But… TAKE CARE OF YOUR BACK!!!
The MetCon…
You Have 4 Movements…
Some Rowing… Some More DeadLifts… Some Running… And Some Hip Extensions…
The MOD For Hip Extensions Will Be Weighted Good Mornings…
On The 400 Meter Run… Your Choice…
If You Want To Go The Original 400 Meter Run “Tree That’s Not There Anymore”… Fine… Just Be Careful Because You’ll Be On The Street Since There’s No More Dirt Path Due To The Car Wash Station Construction…
Or… Just Perform The 200 Meter Run Twice…
Hold On To Your Butts…
You’ll Feel This In A Day Or Two…
*****************************************************
ALRIGHT… HERE WE GO!!!
Strength…
Based Off of 70% of your 1 Rep Max DeadLift…
Every Min On the Min x 3 Mins…
5 Singles + 3 Touch & Gos + 1 Single & Controlled
MetCon…
***DeadLifts… Any Style… Rx’d: M-225lbs/F-155lbs…***
————————————————————–
For Time…
500 Meter Row
12 DeadLifts
400 Meter Run
12 Hip Extensions
————————————
375 Meter Row
9 DeadLifts
300 Meter Run
9 Hip Extensions
————————————
250 Meter Row
6 DeadLifts
200 Meter Run
6 Hip Extensions
————————————
125 Meter Row
3 DeadLifts
100 Meter Run
3 Hip Extensions
Yellow Curb Run…TIME!!!
*****************************************************
3…2…1…GO!!!
Mando
8.15.2023 WOD & Scores…
RainCrossStrengthandConditioning 