Just A Little Bit A A Deficit On The Push Ups Today…
Everyone Will Use The Black Bumper “Diamond” 25lbs Plates For The Push Ups…
Wanna Make It Harder?!?! Use The 35lbs Or 45lbs Bumpers…
ALRIGHT… HERE WE GO!!!
Strength…
Using 70% of your “1 Power Clean + 3 “Shoulder To OverHeads” + 1 Hang Power Clean” Complex:
Every 45 Secs: 1 5 Lift Complex X 6 Sets
MetCon…
For Time…
Straight Shot Run
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30 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)
15 Hands On 25lbs Plate Push Ups
30 AbMat Sit Ups
15 Hip Extensions
Yellow Curb Side Shuffle
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25 Double Unders
13 Hands On 25lbs Plate Push Ups
25 AbMat Sit Ups
13 Hip Extensions
Yellow Curb Side Shuffle
——————————————–
20 Double Unders
11 Hands On 25lbs Plate Push Ups
20 AbMat Sit Ups
11 Hip Extensions
Yellow Curb Side Shuffle
——————————————–
15 Double Unders
9 Hands On 25lbs Plate Push Ups
15 AbMat Sit Ups
9 Hip Extensions
Yellow Curb Side Shuffle
——————————————–
10 Double Unders
7 Hands On 25lbs Plate Push Ups
10 AbMat Sit Ups
7 Hip Extensions
Yellow Curb Side Shuffle
——————————————–
5 Double Unders
5 Hands On 25lbs Plate Push Ups
5 AbMat Sit Ups
5 Hip Extensions
Yellow Curb Side Shuffle
——————————————–
Straight Shot Run… TIME!!!
And The Bike… Sorry If I Didn’t Update From Monday PM!!!
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
7.8.2024 WOD & Scores…
RainCrossStrengthandConditioning 