“Here We Go…”

Posted: December 4, 2016 in Uncategorized

Last Week…

Heavy Week…

‘Nuff Said…

All Laid Out For You…

ALRIGHT… HERE WE GO!!!

Monday…

Strength/MetCon…

Using 80% Or 90% Of Your 1 Rep Max Deadlift…

800 Meter Run

15 HandStand Push Ups (Rx’d: M&F… Will Allow Up To 2 AbMats… But Won’t Be “Rx’d”… MOD: Coaches Choice…)

3 “Single & Controlled” DeadLifts

400 Meter Run

10 HandStand Push Ups

3 “Single & Controlled” DeadLifts

200 Meter Run

5 HandStand Push Ups

3 “Single & Controlled” DeadLifts… TIME!!!

Tuesday…

Strength/MetCon…

Using 80% Or 90% Of Your 1 Rep Max Push Jerk Or Split Jerk…

3 “Jerks”

15 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.)

100 Double Unders (Rx’d: M&F… MOD: Hollow Rocks…)

3 “Jerks”

10 Wall Ball Shots

50 Double Unders

3 “Jerks”

5 Wall Ball Shots

25 Double Unders… TIME!!!

Wednesday…

Strength… Rest Day!!!

MetCon…

Pearl Harbor WOD…

Thursday…

Strength…

Using 80% Or 90% Of Your 1 Rep Max OverHead Squat: 3x3x3 (Take Your Time!!!)

MetCon…

For Time:

1,000 Meter Row

50 OverHead Squats (Rx’d: M&F- 45lbs… YEP… Same For Males & Females!!!)

25 Pull Ups… TIME!!!

Friday…

Strength… Rest Day!!!

MetCon… ???

Saturday…

Olympic Lifting: 8:00AM

GRID WOD: 10AM

Sunday…

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

3…2…1…GO!!!

Mando

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