Don’t Forget…
We’re Heading Outta Town…
The Goals Are…
To Have A Great Time…
And…
Nobody Dies While We’re Gone…
The WODs I Programmed Where Already Programmed Month Ahead Of Time…
I Thought About Changing Them…
But I Trust You…
Just Be Smart…
Still Gettin’ Those Power Snatches… Or Snatches In…
Thursday…
Warm Up…
10 Single Unders
10 (5/5) Step Ups
10 Supported Air Squats
5 Box Jumps
5 Air Squats
3 Pull Ups
5 Double Unders or 10 Single Unders
Olympic Lifting Snatch Warm Up…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
Buy In: 50 Double Unders/150 Singles…
For a Total of 5 Rounds:
5 Burpee Box Jumps (Rx’d: M-24″/F-20″…)
10 OverHead Squats (Rx’d: M-95lbs/F-65lbs…No Rack…)
Pull Ups: 15-12-9-6-3…
Cash Out: 50 Double Unders/150 Singles…TIME!!!
3…2…1…GO!!!
Mando
Friday…
Warm Up…
“Yellow Curb To Yellow Curb”…
Skipping High Knees
“Regular” High Knees
Butt Kickers
Side Shuffles To The Left
Side Shuffles To The Right
Karaokes To The Left
Karaokes To The Right
Olympic Lifting Clean Warm Up
Quick Toes To Bar Or Hanging Knee Raise Practice
ALRIGHT… HERE WE GO!!!
For Time…
Strength/MetCon…
For Time…
Starts With A 400 Meter Run… Then…
30 DeadLifts (Rx’d: M-135lbs/F-95lbs…)
For a Total of 5 Rounds:
6 Hang Cleans (Rx’d: M-135lbs/F-95lbs…)
6 Toes To Bar (Rx’d: M&F… MOD Hang Knee Raises…)
Ends With A 400 Meter Run…TIME!!!
3…2…1…GO!!!
Mando
See Ya Monday!!!
RainCrossStrengthandConditioning 