Day 2 of 3…. DONE!!!
Onto Day 3 of 3…
Re-Post…
Alright… Today Is Going To Be…
Interesting…
The WOD Will Last 17 Mins…
You’ll See Some Heavy 1 Rep Lifts…
You’ll See Some Wall Ball Shots… Some KettleBell Hang High Pulls… Some Box Jumps… Some DumbBell “Shoulder To OverHeads”… And Some Rowing…
You Gotta Keep Count Of Your Reps!!! I Can’t Count For Everyone…
You’re Gonna Have 3 1 Rep Heavy Lifts… That Automatically Gives You 3 Reps…
For The Next 3 Movements… You’re Gonna Work For 45 Seconds… As Many Reps As Possible In 45 Seconds…
The Final Movement… You’re Gonna Row For 1 Min… As Many Calories As Possible In 1 Min…
At The End Of 17 Mins… You’re Gonna Add Up The Total Reps/Calories & That Will Be Your Score…
And Please Clean Up Your “ArtWork” Before You Leave… Thanks!!!
Again… 17 Min WOD…
Thursday & Friday… Just “A Little Bit” Longer…
Don’t Forget… Only 1 Session @ 9AM This Thursday & Friday…
I’ll Open Up The Schedule After Wednesday’s 8AM Session Is Done…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
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For Total Reps X 3 Cycles…
1 Sumo DeadLift @ 90%…
Then…
Rest Remainder of the Min…
Then…
45 Seconds of Work/15 Seconds of Rest…
Max Reps Wall Ball Shots (Rx’d: M-20lbs/F-14lbs…)
Max Reps Box Jumps (Rx’d: M-24″/F-20″…)
Max Reps DumbBell “Shoulder To OverHeads” (Rx’d: M-35lbs/F-25lbs…)
Then…
1 Min Max Calorie Row…
Then…
1 Min Rest… Repeat For A Total of 3 Cycles…
…TIME!!!
11.21.2023 WOD & Scores…
RainCrossStrengthandConditioning 