“Let’s Roll(Row)!!!”

Posted: November 20, 2016 in Uncategorized

Here It Is… The Whole Week… Kinda…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

1,000 Meter Row

15 Pull Ups 

100 Meter Run

5 Single & Controlled DeadLifts & 70% Or 80% Of Your 1 Rep DeadLifts…

500 Meter Row

10 Pull Ups

200 Meter Run

5 Single & Controlled DeadLifts

250 Meter Row

5 Pull Ups

400 Meter Run

5 Single & Controlled DeadLifts… TIME!!!

Tuesday…

Strength…

Using 70% Or 80% Of Your 1 Rep Max Push Jerk Or Split Jerk…

5x5x5… 12 Min Time Cap…

MetCon…

50 Push Presses (Rx’d: M-75lbs/F-55lbs…)

40 Ab Mat Sit Ups

30 Push Ups

20 Walking Lunges (Think About It…)

10 Calorie Row…TIME!!!

Wednesday…

Strength…

Using 70% Or 80% Of Your 1 Rep Max OverHead Squat…

5x5x5… 12 Min Time Cap…

MetCon…

“Jumping Roping & Hopefully No Rowing…”

There Will Be An Advanced… Rx’d… & Sx’d Version Of This WOD…

ADV: 50-40-30-20-10-10-20-30-40-50 UnBroken Double Unders With A 100 Meter Row Penalty…

Rx’d: 25-20-15-10-5-5-10-15-20-25 UnBroken Double Unders With A 100 Meter Row Penalty…

Sx’d: 100-75-50-25-25-50-75-100 UnBroken Singles With A 100 Meter Row Penalty…

Thursday…

Strength… Rest Day!!!

MetCon…

“Earn Your Bird” WOD… 1 Class Held @ 10:00AM…

Friday…

Strength… Rest Day!!!

MetCon… 

“Burn Your Bird” WOD… 1 Class Held @ 10:00AM…

Saturday…

8:00 AM: Olympic Lifting

10:00AM: GRID WOD

Sunday…

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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