“Heat Wave Comin’…”

Posted: August 24, 2017 in Uncategorized
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There’s A Heat Wave Comin’…
It Has Been Pretty “Nice” These Past Few Days…
But These Next Few Days Are Supposed To Be Hot….
Well… That’s What The Channel 5 Weather Guy Says…
Remember To… Not Only These Next Few Days… But Everyday…
HYDRATE!!!
You Guys Know… It Get’s Freakin’ Hot & Humid In The Box…
Nasty… Sweaty Bodies Everywhere!!!
Bodies Losing Lots Of Fluids…
Hydrate… Hydrate… HYDRATE!!!
ALRIGHT… HERE WE GO!!!

Strength/MetCon…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of:
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 OverHead Squat
If The Hang Power Snatch Ends Up Being A Hang Snatch… That’s Fine!!!
Also… For Some Athletes… This May End Up Being Just OverHead Squat Practice… You Might To Able To Power That Weight OverHead… But When It Comes To OverHead Squatting That Weight…Ehhh…
Rest 3 Mins:
Barbell…
ADV: M-155lbs/F-105lbs
Rx’d: M-135lbs/F-95lbs
Sx’d… M-95lbs/F-65lbs
KettleBell…
ADV: M-72lbs/F-53lbs
Rx’d: M-53lbs/F-35lbs
Sx’d: M-35lbs/F-26lbs
For Time:
 
15 Cal Row
9 American KettleBell Swings
 
9 OverHead Squats (From The Rack… But If You Drop It… You’re Responsible For Getting It Back Up Somehow…)
 
8/8… 7/7…
 
15 Cal Row
 
6 KBS
 
6 OHS
 
5/5… 4/4…
 
15 Cal Row
 
3 KBS
 
3 OHS
 
2/2… 1/1…TIME!!!

3…2…1…GO!!!

Mando

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8.23.2017 WOD & Scores…

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