“Running… Burpees… DeadLifts… Box Jumps… DB Hammer Curls + Strict Presses???”

Posted: March 8, 2017 in Uncategorized

But First… Don’t Let This Happen…

Next…

For Those Of You Who Have Been Training @ RC CrossFit For Awhile Know That I Don’t Normally Program “Globo Gym” Movements…

Let Me Get This Straight & Off My Chest…

I Started Training… I Started My Personal Training Career & Since My Injury… Have Been Using The “Globo Gym/BodyBuilding” Programming…

Why??? Because… Depending On Your Goal… They Actually Work!!!

Ask Our Former Governor…

Image result for arnold schwarzenegger

Body Builders Hate On CrossFitters… Fine With Me…

CrossFitters Hate On Body Builders… Fine With Me…

I Personally Know The Benefits Of Both Styles…

I Don’t Know Who Runners Hate On… But I Know Running Is Good For You…

I Don’t Know Who Gymnasts Hate On… But I Know Performing Gymnastic Movements Are Good For You…

I Don’t Know What Any Style Of Martial Artist Hates On… But I Do Know That Knowing How To Protect Yourself Is Vital To Your Lively Hood…

Olympic Lifters/StrongMen Athletes… Probably Just Laugh At All The Above… Just Saying…

Whatever You Do On Your Own Time… That’s On You… Just Be Safe…

Today… We’re Going To Combine All Of The Above… Minus The Martial Arts… Unless One Of You Wants To Punch Me… PLEASE READ CAREFULLY & COME IN WITH A PLAN OF ATTACK… IT’S GONNA LOOK CRAZY AS YOU SCROLL DOWN TO THE “WOD”…

ALRIGHT… HERE WE GO!!!

Using 60% Of Your 1 Rep Max “Single & Controlled” DeadLift…

For Time:

Round 1:

200 Meter Run

10 Burpees

1 DeadLift

20 Box Jumps (Rx’d: M-24″/F-20″…)

10 DB Hammer Curls + DB Strict Press (Pick Your Poison!!! 10 Reps-5 Each Arm…)

Round 2:

2 DeadLifts

15 Box Jumps

10 DB Hammer Curls + DB Strict Press

Round 3:

3 DeadLifts

10 Box Jumps

10 DB Hammer Curls + DB Strict Press

Round 4:

4 DeadLifts

5 Box Jumps

10 DB Hammer Curls + DB Strict Press

Round 5:

10 Pull Ups

5 DeadLifts

10 Pull Ups

Round 6:

4 DeadLifts

5 Box Jumps

10 DB Hammer Curls + DB Strict Press

Round 6:

3 DeadLifts

10 Box Jumps

10 DB Hammer Curls + DB Strict Press

Round 7:

2 DeadLifts

15 Box Jumps

10 DB Hammer Curls + DB Strict Press

Round 8:

1 DeadLift

20 Box Jumps

10 DB Hammer Curls + DB Strict Press

10 Burpees

200 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

Image result for arnold schwarzenegger i'll be back

3.7.2017 WOD @ Scores…

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