“All Laid Out For You…”

Posted: July 10, 2016 in Uncategorized

Here It Is… All Of Next Week Is Laid Out For You… NO CHERRY PICKIN’!!!

Monday…

Strength: You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of: 1 Power Clean + 1 Front Squat + 1 “STOH”

MetCon: As Many Rounds As Possible In 12 Mins:

5 Hang Power Cleans (Rx’d: M-135lbs/F-95lbs…)

10 BarBell Push Ups

15 Barbell Mt. Climbers

Tuesday…

Strength/MetCon:

Using 80% Of Your 1 Rep Max DeadLift:

1000 Meter Row

3 DeadLifts

750 Meter Row

3 DeadLifts

500 Meter Run

3 DeadLifts

250 Meter Row

25 KettleBell Swings (Rx’d: M-35lbs/F-26lbs…)

Wednesday… You Asked For It… I Hear Everything…

Strength… Rest Day…

MetCon…

For Reps Of 21-15-9:

Thrusters (Rx’d: M-95lbs/F-65lbs…)

HandStand Push Ups (Rx’d: M&F… MOD: Coaches Choice…)

Thursday…

Strength/MetCon…

For Time:

Using 80% Of Your 1 Rep Max Back Squats…

15 Double Unders (Rx’d: M&F… MOD- 45 Singles…)

1 Mile Run

3 Back Squats

800 Meter Run

3 Back Squats

400 Meter Run

3 Back Squats

15 Double Unders

Friday…

Strength… Rest Day…

MetCon: ?!?!?! You Asked For It… I Hear Everything…

Expect Farmers Carries… Pull Ups… Push Ups… & Squats…

Saturday…

Olympic Lifting: 8AM

GRID WOD: 10AM

ALRIGHT… HERE WE GO!!!

Active Rest Day… GET OUT & DO SOMETHING!!!

3…2…1…GO!!!

Mando

7.9.2016 WOD & Scores…

Mando Macias's photo.
GRID WOD: 15 Min AMRAP:
Prowler Push
Stone Over Shoulder
KB Carry
Cal Row
5 Min Rest
Tire Flip
50 Back Squats
Cal Ski Erg
Switch
:Mando Macias's photo.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s