Thursday Was A Pretty Quick-ish WOD…
And For The Most Part… Everyone Got The Rep Scheme On The “Snatches”…
Today… A… “Not So Quick-ish” WOD…
Alright… Just Gonna Lay It All Out There…
2000 Meters Of Running… Plus 2 Straight Shot Runs & 1 Yellow Curb Run…
If…IF… You Have To Row/Bike/Ski… The Distances Are On The Small WhiteBoard… Whatever You Start With… You Stick With…
90 Bench Dips…
And 150 Bench Presses!!!
There’s NOT Going To Be An “Rx’d” Weight…
But…
Guys… No Heavier Than 95lbs…
Ladies… No Heavier Than 65lbs…
Some Of Your Might Be Using An Empty BarBell…
Pick Your Poison…
And Please… Please… Don’t Kill Yourselves… Please…
Thank You & Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
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For Time…
400 Meter Run
25 Bench Presses
15 Bench Dips
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300 Meter Run
20 Bench Presses
12 Bench Dips
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200 Meter Run
15 Bench Presses
9 Bench Dips
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100 Meter Run
10 Bench Presses
6 Bench Dips
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Straight Shot Run
5 Bench Presses
3 Bench Dips
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Yellow Curb Run
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3 Bench Dips
5 Bench Presses
Straight Shot Run
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6 Bench Dips
10 Bench Presses
100 Meter Run
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9 Bench Dips
15 Bench Presses
200 Meter Run
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12 Bench Dips
20 Bench Presses
300 Meter Run
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15 Bench Dips
25 Bench Presses
400 Meter Run…TIME!!!
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3…2…1…GO!!!
Mando
10.12.2023 WOD & Scores…
RainCrossStrengthandConditioning 