Split Jerks Lookin’ Good!!!
I Like It!!!
Onto DeadLifts…
Just Like Last Week… For The Strength… We Will Be Performing Sumo DeadLifts…
@ 60%…NOT 50%… Of Your 1 Rep Max…
For The MetCon… We Will Be Performing Traditional… Or… Conventional DeadLifts… Call ‘Em What You Wanna Call ’em…
Either Way… The Weight Wil Be Going Up Each Round…
If The Below “Rx’d” Weights Are Too Heavy… I’ll Have Some Suggestions Up On The WhiteBoard… If Those Suggestions Are Too Heavy… We’ll Figure It Out…
Again… Sumo DeadLifts For The Strength… Then Traditional (Conventional) Deadlifts For The MetCon…
Know/Feel The Difference In The Set Up For Each Lift…
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ALRIGHT… HERE WE GO!!!
Strength…
When You Come In… Load Your BarBell Up With 50% of your 1 Rep Max Sumo DeadLift…
Sumo DeadLifts
5 Sets X 5 Reps @ 60% of your 1 Rep Max
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MetCon… You Cannot Change Out Weight Until Your Second Set Of Double Unders Are Finished…
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For Time…
25 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)
10 DeadLifts (Rx’d: M-155lbs/F-105lbs…)
20 KettleBell Hang High Pulls (Rx’d: M-70lbs/F-53lbs…)
5 American KettleBell Swings
25 Double Unders
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20 Double Unders
8 DeadLifts (Rx’d: M-185lbs/F-115lbs…)
15 KettleBell Hang High Pulls
5 American KettleBell Swings
20 Double Unders
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15 Double Unders
6 DeadLifts (Rx’d: M-205lbs/F-135lbs…)
10 KettleBell Hang High Pulls
5 American KettleBell Swings
15 Double Unders
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10 Double Unders
4 DeadLifts (Rx’d: M-225lbs/F-155lbs…)
5 KettleBell Hang High Pulls
5 American KettleBell Swings
10 Double Unders
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5 Double Unders
2 DeadLifts (Rx’d: M-245lbs/F-165lbs…)
0 KettleBell Hang High Pulls
5 American KettleBell Swings
5 Double Unders
Straight Shot Run… TIME!!!
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3…2…1…GO!!!
Mando
10.10.2023 WOD & Scores…
RainCrossStrengthandConditioning 