“Let It Go…”

Posted: August 12, 2016 in Uncategorized

And No… I Didn’t Forget About The DeadLift…

Just Had To Switch It Up For Lil’ Sis’ Birthday WOD…

A Lot Of You Asked “Why The Rep Scheme/Movements?”

19 Min AMRAP… She Turned 19…

8 Clean & Split Jerks… August…

11 Pull Ups… The 1th…

19 Push Ups… The 19 In 1997…

97 Dubbs… The 97 In 1997…

Mind Blown!!!

I Wanted To Give Her Some Movements That I Know She’s Good At… But Then Throw In A Movement She Struggles With…

She Kills Cleans… Split Jerks… And Double Unders…

She’s Decent At Pull Ups…

She Sucks @ Push Ups… Sorry Sis…

At The End Of The Day… She Said It Was A GREAT & CHALLENGING WOD!!!

Hope You Had A Great Birthday!!!

Now… Onto The DeadLift…

We’re @ 70%…  Still “Single & Controlled”…

It’s Going To Be A Strength/MetCon WOD…

It’s Getting Heavy… TAKE CARE OF YOUR BACK!!!

ALRIGHT… HERE WE GO!!!

MOBility: 3:30PM, 4:30PM & 5:30PM

Strength… Rest Day!!!

MetCon…

For Time:

Using 70% Of Your 1 Rep Max DeadLift…

Buy In: 250 Meter Row + 20 Hollow Rocks…Then…

5 “Single & Controlled” DeadLifts

30 Hand Release KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

10 Knees To Elbows (Rx’d: M&F…. 30 Mt. Climbers..)

5 “Single & Controlled” DeadLifts

20 Hand Release KettleBell Swings

10 KTE

5 “Single & Controlled” DeadLifts

10 Hand Release KettleBell Swings

10 KTE… Then…

Cash Out: 20 Hollow Rocks + 250 Meter Row

TIME!!!

3…2…1…GO!!!

Mando

8.11.2016 WOD & Scores…

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