“Day 1 Of Guest Week…”

Posted: October 2, 2017 in Uncategorized

2 Things Are Gonna Happen… Your Friends/Family Are Either Going To Hate You… Or Love You…

Or Both…

Let’s Find Out…

If You Are Bringing In A Guest… Please Tell Them To Read The Blog… They Might Have No Idea What Anything Means… So Maybe Try To Talk Them Through It So They Have Some Kind Of Idea Of What They’re Getting Into…

Also… Please Have Them Come In A Few Mins Early To Sign Their Waivers…

Day 1 Of Guest Week…

Yesterday’s BLOG Gave You The Movements Being Performed Today… But Not The Exact WOD… (By The Way… Tuesday You’ll See: Push Up Variations… Push Shots… Push Presses… @ Jump Roping…)

And Wouldn’t Cha Know It… First WOD Of “Guest Week” Looks Confusing As F#@K On Paper… Not Really…

If You Break It Into “Rounds”…

Round 1 You’re Rowing/Running A Total Of 1600 Meters… Performing A Total Of 20 Burpees… Deadlifts… & Pull Ups…

Round 2 You’re Rowing/Running A Total Of 800 Meters… Performing A Total Of 15 Burpees… Deadlifts… & Pull Ups…

Round 3 You’re Rowing/Running A Total Of 400 Meters… Performing A Total Of 10 Burpees… Deadlifts… & Pull Ups…

Round 4 You’re Rowing/Running A Total Of 200 Meters… Performing A Total Of 5 Burpees… Deadlifts… & Pull Ups…

Deadlifts Get Heavier Each “Round”… Be Smart About The Last Round… “Rx’d” Is A Big Jump!!!

Simple Right?!?!

We’ll See…

Day 1 Of Guest Week!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

800 Meter Row…

Then…

For a Total of 4 Rounds:

5 Burpees

5 DeadLifts (Rx’d: M-155lbs/F-105lbs…)…

Then…

800 Meter Run

20 Pull Ups

******************************************************

400 Meter Row…

Then…

For a Total of 3 Rounds:

5 Burpees

5 DeadLifts (Rx’d: M-185lbs/F-115lbs…)…

Then…

400 Meter Run

15 Pull Ups

******************************************************

200 Meter Row…

Then…

For a Total of 2 Rounds:

5 Burpees

5 DeadLifts (Rx’d: M-225lbs/F-135lbs…)…

Then…

200 Meter Run

10 Pull Ups

******************************************************

100 Meter Row…

Then…

For a Total of 1 Round: BIG JUMP… BE SMART… Maybe Go 245lbs/155lbs…

5 Burpees

5 DeadLifts (Rx’d: M-275lbs/F-185lbs…)…

Then…

100 Meter Run

5 Pull Ups… TIME!!!

3…2…1…GO!!!

Mando

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