“A Lot Goin’ On…”

Posted: August 25, 2017 in Uncategorized
There’s Gonna Be A Lot Goin’ On Today…
Nothing Fancy… Just Grunt Work…
Come In Ready To Rock & Roll!!!
WOD 1… A 13 Min AMRAP With KettleBells… Boxes… Barbells… & Climbing Ropes…
2 Min Rest…
WOD 2… 10 Min Time Cap WOD Sprint With Medicine Balls… JumpRopes… & The Pull Up Rig…
You Will Have A Finish Time Or How Many Reps You Completed In 10 Mins… If You Finish… You Get More Rest!
Because @ The 25 Min Mark You Go Into…
WOD 3… For Time:  Walls & Barbells… Everyone Finishes!!!
3 WODs… 3 Scores… Have Fun… It’s Friday!!!
ALRIGHT… HERE WE GO!!!
WOD STARTS 20 MINS AFTER CLASS STARTS!!! COME IN READY!!!
As Many Rounds As Possible in 13 Mins:
10 Hand Release KBS (ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs…)
7 Box Jumps (ADV: M-30″/F-24″… Rx’d: M-24″/F-20″…)
4 Front Squats (ADV: 185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… No Racks!!!)
1 Rope Climb (ADV: M&F- LegLess… Rx’d: M&F… MOD: Coaches Choice…)
Rest 2 Mins…
For Time: 10 Min Time Cap!
75 Wall Ball Shots (ADV&Rx’d: M- 20lbs To 10Ft./F-14lbs To 8 Ft.)
50 Double Unders (ADV&Rx’d: M&F… MOD: 50 Mt.Climbers…)
25 Pull Ups (ADV: M&F-Chest To Bar… Rx’d: M&F-Chin To Bar…)
At The 25 Min Mark…
For Time:
9 HandStand Push Ups 
6 “Ground To Shoulders” (Power Clean Or Clean… Using The Same Weight As The Front Squats…)
3 “Shoulder To OverHeads” (Strict Press… Push Press… Push Jerk… Or Split Jerk..) TIME!!!
3…2…1…GO!!!
Mando
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8.24.2017 WOD & Scores…
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