Well…
Some Of You Got A Surprise!!!
Actually… ALL Of Yo
The “Before The End Of The Year” WOD…
What Is That?!?!
Come In & Find Out!!!
Great Work… EVERYONE!!!
AGAIN… I’M NOT MAKING YOU DO IT!!!
This Is All On You…
Now… Onto… Maybe Tuesday…
Don’t Worry… If You Performed The “BEOY WOD”… You’re In The Clear!!!
Power Cleans To Start Each Pushin’ Or Pressin’ Movement…
BarBell Push Ups… Strict Presses… Push Presses… Push Jerks… Split Jerks…
And To “Warm Up” That Chest… Those Shoulders… Those Triceps… Some Double Unders…
Plus 150 Sit Ups For Some “Ab Work”…
***Remember… Friday… Only 8:00AM & 12:00PM Sessions… “The 12 Days of Christmas” WOD!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Double Unders… All Levels: M&F… MOD: Jumping Jacks…***
***BarBell Work…***
ADV: M-185lbs/F-115lbs…
Rx’d: M-155lbs/F-105lbs…
Sx’d: M-135lbs/F-95lbs…
M-115lbs/F-85lbs…
M-105lbs/F-75lbs…
—————————————–
For Time…
50 Double Unders
10 Power Cleans
10 BarBell Push Ups
50 AbMat Sit Ups
—————————–
40 Double Unders
8 Power Cleans
10 Push Presses
40 AbMat Sit Ups
—————————–
30 Double Unders
6 Power Cleans
10 Push Jerks
30 AbMat Sit Ups
—————————–
20 Double Unders
4 Power Cleans
10 Split Jerks
20 AbMat Sit Ups
—————————–
10 Double Unders
2 Power Cleans
10 BarBell Push Ups
10 AbMat Sit Ups
Yellow Curb Run…TIME!!!
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3…2…1…GO!!!
Mando
12.18.2023 WOD & Scores…
RainCrossStrengthandConditioning 