Re-Post…
It Happens Every Year…
November Is Gone…
December Is Upon Us…
You ‘Member All Those 10 Months You Spent Bustin’ Your Ass In The Gym?!?!
Over The Last 2 Months Of The Year… Did You Let All Those Gains Go To Shit?!?!
Trust Me… I’ve Been Doing This For Awhile…
Slack Off During The “Holiday Season”… Make A “Plan To Comeback” January…
You’re Gonna Suffer… A LOT!!!
I’m Not Gonna Change Our Programming…
I’m Not Gonna “Torture” You For Slacking Off…
But Trust Me… You’ll Feel It When You Come Back…
Both Physically… And Mentally…
So… Don’t Let That Happen…
All That Being Said…
I’m Sure Everyone Has Plans Coming Up…
I Have Plans Coming Up….
So… Here’s The Schedule For The Rest Of The Year…
GIVE OR TAKE…
Monday… December 4th- Saturday… December 9th… Business As Usual…
Monday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… 8:00AM/12:00PM/4:30PM/5:30PM…
Saturday… 9:00AM…
Monday… December 11th- Saturday… December 16th… Business As Usual…
Monday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… 8:00AM/12:00PM/4:30PM/5:30PM…
Saturday… 9:00AM…
Monday… December 18th- Thursday… December 21st… Business As Usual…
Monday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… December 22nd… 8:00AM/10:00AM/12:000PM… “The 12 Days of Christmas” WOD!!!
Saturday…December 23rd… Closed…
Monday…December 25th… Closed…
Tuesday… December 26th-Saturday… December 30th…Business As Usual…
Tuesday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… 8:00AM/12:00PM/4:30PM/5:30PM…
Saturday… 9:00AM…
I Hope All That Makes Sense…
And Please… I’ve Always Asked This…
If You Plan On Coming To The 8:00AM Session… Please Sign Up Before 10:00PM The Previous Night…
And For All Other Sessions… Please Sign Up An Hour Before Hand…
Thank You Ahead Of Time!!!
**************************************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
9 Snatches @ 60% of your 1 Rep Max
18 WallBall Shots (Rx’d: M-20lbs/F-14lbs…)
25 GHD Sit Ups (Rx’d: M&F… MOD: Coaches Choice…)
25 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)
———————————————–
7 Snatches @ 65% of your 1 Rep Max
14 WallBall Shots
20 GHD Sit Ups
20 Double Unders
———————————————–
5 Snatches @ 70% of your 1 Rep Max
10 WallBall Shots
15 GHD Sit Ups
15 Double Unders
———————————————–
3 Snatches @ 75% of your 1 Rep Max
6 WallBall Shots
10 GHD Sit Ups
10 Double Unders
———————————————–
1 Snatch @ 80% of your 1 Rep Max
2 WallBall Shots
5 GHD Sit Ups
5 Double Unders…
Straight Shot Run…TIME!!!
*****************************************************
3…2…1…GO!!!
Mando
12.5.2023 WOD & Scores…
RainCrossStrengthandConditioning 