“9 Single & Controlled DeadLifts…”

Posted: October 19, 2016 in Uncategorized

Last Week Of This Strength Cycle…

3x3x3 @ 80% OR 90% Of Your 1 Rep Max… HEAVY!!!

The Lifts Will Not Be Incorporated Into The MetCon…

Going Back To Normal…

“Huddle Up”…. Warm Up… Strength… Then The MetCon…

No Lies… But Some Secrets…

Monday: Front Squats… MetCon… DONE!!!

Tuesday: Push Presses… MetCon… DONE!!!

Wednesday: DeadLifts… MetCon…

Thursday: 6 Mins To Establish A 1 Rep Max Hang Snatch… MetCon…

Friday: No Strength… MetCon…

Saturday: Oly Lifting Is On… JUST SIGN UP BEFORE 9:00PM FRIDAY NIGHT… 10:00AM GRID WOD…

Sunday: Active Rest Day…

Next Week… “Hell Week”…

ALRIGHT… HERE WE GO!!!

Strength/MetCon… ALRIGHT… PAY ATTENTION!!!

As Many Calories In 20 Mins:

Starts With 9 Single & Controlled DeadLifts @ 80% Or 90% Of Your 1 Rep Max With A 9 Min Time Cap…

Then… With The Remaining 20 Mins…

(Rx’d: M-53lbs/F-35lbs…)

5 Russian KettleBell Swings 

5 KettleBell Flippidity Do-Dahs

5 American KettleBell Swings

20 “PULLS” On The Rower… 

20 “Pulls”… Exactly What It Sounds Like… You Will Be Allowed 20 “Pulls”… Score Is Total Calories Rowed… Make Sure You Keep Track… Your Screen Might Clear…

3…2…1…GO!!!

Mando

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10.18.2016 WOD & Scores…

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