“Hello Abs…”

Posted: October 12, 2017 in Uncategorized

 

See… You Do Have Abs!!!

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Feel Them Yet???

If Not… You Will Soon…

On To The Good Stuff…

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ALRIGHT… HERE WE GO!!!

Strength…

JUST ADD AN EXTRA FRONT SQUAT…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Consisting Of:

1 Hang Power Clean + 2 Front Squats…

***If Hang Power Clean Ends Up Being A Hang Clean… KEEP GOING!!!***

Rest For 3 Mins…

MetCon…

***Hang Clusters… ADV: M-155lbs-135lbs-115lbs/F-105lbs/95lbs/85lbs… Rx’d: M-135lbs-115lbs-95lbs/F-95lbs-85lbs/65lbs… Sx’d: M-115lbs-105lbs-95lbs/F-85lbs/75lbs/65lbs…***

*** You’re Responsible For Changing Out Your Barbell Weight…***

***Box Jumps… ADV:M-30″/F-24″… Rx’d/Sx’d: M-24″/F-20″…***

***You Will Have 3 Separate Scores… 1 For Each Cycle… Start Back @ ZERO For Each Cycle…

As Many Rounds As Possible in 5 Mins:

3 Hang Clusters

3 Pull Ups

3 Box Jumps

Straight Into…

As Many Rounds As Possible in 5 Mins:

6 Hang Clusters 

6 Pull Ups

6 Box Jumps

Straight Into…

As Many Rounds As Possible in 5 Mins:

9 Hang Clusters 

9 Pull Ups

9 Box Jumps… TIME!!!

3…2…1….GO!!!

Mando

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10.12.2017 WOD & Scores…

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Rest Of The Week… Kinda…
Monday: Front Squat-Done…
Tuesday: Push Press-Done…
Wednesday: Deadlift-Done…
Thursday: Olympic Lifting Complex
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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