“Day 2 Of Guest Week…”

Posted: October 3, 2017 in Uncategorized

Day 1 Of Guest Week… In The Books… And That Was A Crazy WOD… Guest Or RCCF Athlete… That Was Rough… But Fun…

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On To Day 2!!!

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Wednesday… Expect To See Some: KettleBells… AbMat Sit Ups… Rowing… Double Unders… Mt. Climbers…

Again… If You Plan On Bringing Anybody In… Please Ask Them To Read The Blog… Help Talk Them Through It… And Come In Early So We Can Get Waivers Signed & Get The Ball Rollin’!!! Of Course… They Will Be Taken Through A Warm Up And Coaches Will Make Any MODifications They See That Need To Be Made… We Got ‘Em!!! Just Don’t Scare Them Half To Death… That’s Our Job… LOL!!! Alright… Day 2 Of Guest Week!!!

ALRIGHT… HERE WE GO!!!

10 Medicine Ball Push Ups (Rx’d: M&F: Chest To Med Ball/On Toes…)

10 Push Shots (Rx’d: M-20lbs To 10Ft/F-14lbs To 8 Ft.)

50 Double Unders (Rx’d: M&F… 100 Meter Run Penalty For Breaking… MOD: Mt. Climbers With A 100 Meter Run…”50 Mt. Climbers-100M Run… 40 Mt. Climbers-100M Run… 30 Mt. Climbers-100M Run… 20 Mt. Climbers-100M Run… 10 Mt. Climbers-100M Run )

5 Push Presses (Rx’d: M-95lbs/F-65lbs… From The Rack…)

8 Medicine Ball Push Ups 

8 Push Shots 

40 Double Unders

4 Push Presses (Rx’d: M-115lbs/F-85lbs…)

6 Medicine Ball Push Ups 

6 Push Shots 

30 Double Unders

3 Push Presses (Rx’d: M-135lbs/F-95lbs…)

4 Medicine Ball Push Ups 

4 Push Shots 

20 Double Unders

2 Push Presses (Rx’d: M-155lbs/F-105lbs…)

2 Medicine Ball Push Ups 

2 Push Shots 

10 Double Unders

1 Push Press (Rx’d: M-185lbs/F-115lbs…)

***ADV Barbell Weight: 135/95… 155/105… 185/115… 205/125… 225/135…***

3…2…1…GO!!!

Mando

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10.2.2017 WOD & Scores…

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