“Dizan… & DON’T FORGET…”

Posted: September 1, 2017 in Uncategorized

Image result for don't forget

DON’T FORGET… TODAY WE WILL ONLY HAVE CLASSES @ 5AM… 6AM… 8:10AM… 10AM… 11AM… & 12:15PM…

A Lil’ Fun Friday Foursome…

Lil’ Bit Of Diane…

Lil’ Bit Of Elizabeth…

Lil’ Bit Of Fran…

And You…

Along With Some Runnin’ & Some Burpees…

Happy Friday…

***Also… 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…*****

The HeatWave Is Still Here Ladies & Gents… Today’s Gonna Be Rough… And We Might Be Outside Saturday For The GRID…

You Already Know What I’m Going To Say To All Of You…

MAKE SURE YOU…

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

Whether You’re Going ADV… Rx’d… Sx’d… Or MOD… It Should Be A Weight That You Can Just Slap On & A gym”Nasty” Movement That You Can Knock Out No Problem…

For Time:

800 Meter Run

21 Deadlifts 

ADV: M-245lbs/F-175lbs

Rx’d: M-225lbs/F-155lbs

Sx’d: M- 185lbs/F-115lbs

21 HSPUs

ADV: M&F- Hands On A Plate/Head To Deck

Rx’d: M&F- Head To Deck

Sx’d: M&F- Coaches Choice

21 Hand Release Burpees

400 Meter Run

15 Power Cleans

ADV: M-155lbs/F-105lbs

Rx’d: M-135lbs/F-95lbs

Sx’d: M- 95lbs/F-65lbs

15 Ring Dips

ADV: M&F- Weighted Ring Dips w/DB

Rx’d: M&F- Ring Dips

Sx’d: M&F- Coaches Choice

15 Hand Release Burpees

200 Meter Run

9 Thrusters

ADV: M-155lbs/F-105lbs

Rx’d: M-135lbs/F-95lbs

Sx’d: M- 95lbs/F-65lbs

9 Pull Ups

ADV: M&F- Bar Muscle Ups

Rx’d: M&F- Chest To Bar

Sx’d: M&F- Chin To Bar

9 Hand Release Burpees… TIME!!!

3…2…1…GO!!!

Mando

Image result for drink more water meme

8.31.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s