“Excessive Heat Warning…”

Posted: August 28, 2017 in Uncategorized

It’s Here Ladies & Gents…

The National Weather Service Has Issued An Excessive Heat Warning In South Western Cali…

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Remember To Stay Hydrated & Get Your Butts Into The Box!!!
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4 Different WODs Could Be Goin’ On @ The Same Time Today… It’s Not The Day To Play “Follow The Leader”…
Stick To Your WOD… Your Reps… Your Movements…
No Matter Which WOD You End Up Performing Today… It’s Gonna Tax Your Core Like Crazy…

Not Only Today… But For The Rest Of The Week… You’ll Feel Like You Have Abs!!!

You’re Welcome…

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*****Also… Don’t Forget About This Friday’s Schedule… Classes @ 5AM… 6AM… 8:10AM… 10AM… 11AM… & 12:15PM…

And Next Monday… September 4th, Labor Day… We Will Have 1 Class @ 10AM… Could Be A Team Or Individual WOD… We’ll See Who Shows Up…*****

Not Gonna Lie… I Went To The Box Sunday… Hit A Lil’ WOD… Mopped Up… Started To Write Out Monday’s WOD On The WhiteBoard… Then Realized I Was Very Hot… Dripping Sweat… Tired… Hungry… Just Wanted To Go Home… So This Is All You Get… Hopefully You Understand It… It’s Not Rocket Science… Pick A Category… ADV… Rx’d… Sx’d… MOD… And Go Straight Down The List…

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 ALRIGHT… HERE WE GO!!!

Strength/MetCon…

Using 75% Of Your 1 Rep Max Deadlift…

ADV…

3 “Single & Controlled” Deadlifts

50 Double Unders

50 GHD Sit Ups

3 “S&C’d” DeadLifts

40 Double Unders

40 GHD Sit Ups

3 “S&C’d” DeadLifts

30 Double Unders

30 GHD Sit Ups

3 “S&C’d” DeadLifts

20 Double Unders

20 GHD Sit Ups

3 “Single & Controlled” Deadlifts

10 Double Unders

10 GHD Sit Ups… TIME!!!

Rx’d…

3 “Single & Controlled” Deadlifts

50 Double Unders

25 GHD Sit Ups

3 “S&C’d” DeadLifts

40 Double Unders

20 GHD Sit Ups

3 “S&C’d” DeadLifts

30 Double Unders

15 GHD Sit Ups

3 “S&C’d” DeadLifts

20 Double Unders

10 GHD Sit Ups

3 “Single & Controlled” Deadlifts

10 Double Unders

5 GHD Sit Ups… TIME!!!

Sx’d…

3 “Single & Controlled” Deadlifts

50 Double Unders

50 AbMat Sit Ups

3 “S&C’d” DeadLifts

40 Double Unders

40 AbMat Sit Ups

3 “S&C’d” DeadLifts

30 Double Unders

30 AbMat Sit Ups

3 “S&C’d” DeadLifts

20 Double Unders

20 AbMat Sit Ups

3 “Single & Controlled” Deadlifts

10 Double Unders

10 AbMat Sit Ups… TIME!!!

MOD…

3 “Single & Controlled” Deadlifts

50 Flutter Kicks (100)

50 AbMat Sit Ups

3 “S&C’d” DeadLifts

40 Flutter Kicks (80)

40 AbMat Sit Ups

3 “S&C’d” DeadLifts

30 Flutter Kicks (60)

30 AbMat Sit Ups

3 “S&C’d” DeadLifts

20 Flutter Kicks (40)

20 AbMat Sit Ups

3 “Single & Controlled” Deadlifts

10 Flutter Kicks (30)

10 AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

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