Just A Heads Up…
Danielley… Ryker & I Will Be Out Of Town From Thursday Till Friday…
However… There Will Still Be Classes While We Are Gone…
Just Please… Still Sign Up For Your Session So I Can Let The Coaches Know Who Will Be There…
I’m Gonna Post The WODs Ahead Of Time…
Along With My Suggestions For The Warm Ups…
After Today… We’ll See You Ladies & Gents Monday…
But For Now… It’s Gonna Get “SNasty”…
Scroll Down To The Last Complex…
I Want You To Use The Appropriate/Challenging/Safest Weight To Finish That Long A$$ Complex!!!
I Used 115lbs… With A Goal Of Getting To 155lbs…
Very Many Complicated BarBell Complexes… Especially The Last… Long One… And 150 AbMat Sit Ups…
Be Confident… Be Strong… Stay Strong…
Have Fun!!!
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
Warm Up…
5 Times: Junk Yard Dog…
Olympic Lifting Snatch Warm Up…
For Time…
1 Snatch + 1 OverHead Squat
50 AbMat SitUps
1 Hang Snatch + 1 OverHead Squat
40 AbMat SitUps
1 Snatch Balance + 1 OverHead Squat
30 AbMat SitUps
1 Hang Snatch + 1 OverHead Squat
20 AbMat SitUps
AND HERE WE GO… The Big Complex…
1 Snatch + 1 OverHead Squat +
1 Hang Snatch + 1 OverHead Squat +
1 Snatch Balance + 1 OverHead Squat +
1 Hang Snatch + 1 OverHead Squat +
1 “Touch & Go” Snatch + 1 OverHead Squat
10 AbMat SitUps… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 