Week 2…
Another Great Success For The Strength!!!
And Some Nasty MetCons Monday-Thursday…
WITH AN AMAZING 4th of July Partner WOD!!!
This Week… Week 3…
Strength Is Bumping Up To 70%… 6 Sets…
Bike Is Up To 15 Calories…
And Still… A Lot Of You Still Have Some Make Up Work For The 30 Calorie Bike Challenge… See Below…
Get In & Get On It…
No Escapin’ This…
ALRIGHT… HERE WE GO!!!
Strength…
Using 70% of your “1 Power Clean + 1 Hang Power Clean + 3 Front Squats” Complex…
Every 45 Secs: 1 5 Lift Complex X 6 Sets
MetCon…
IT SHOULD BE HEAVY!!!
For Time…
5 Clusters (Rx’d: M-185lbs/F-115lbs…)
30 GHD Sit Ups
3 Clusters (Rx’d: M-205lbs/F-125lbs…)
20 GHD Sit Ups
1 Cluster (Rx’d: M-225lbs/F-135lbs…)
10 GHD Sit Ups
Straight Shot Run… TIME!!!
***Suggestion Box…***
5 Clusters: 155/105… 135/95… 115/85… 105/75… 95/65…
3 Clusters: 185/115… 155/105… 135/95… 115/85… 105/85…
1 Cluster: 205/125… 185/115… 155/105… 135/95… 115/85…
And The Bike…
Everyone This Week… 15 Calories…
Make Up…
Rob… Kim… Danielley… Daniel… McKenna… Eddie… NONE!!!
Nicole… Oscar..Erika… Travis… Diane… Leo… 10 Calories + 15 Calories…
Lupe… Brandon… Katie… Ryann… Wendy… 30 Calories + 5 Calories + 10 Calories + 15 Calories…
Maybe Use It As A Warm Up?!?!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 