“Balls… Bells… & Boxes Gone Bad…”

Posted: October 13, 2017 in Uncategorized

Today… “Balls… Bells… & Boxes Gone Bad…” With A Lil’ Bit Of Rowing & Running…

There’s A Classic CrossFit WOD That Peaks It’s Ugly Lil’ Head Into RC CrossFit Every Now & Then…

Well… It’s Back… But This Time… With KettleBells & DumbBells!!!

For This WOD… You’ll Be Working For 5 Mins… Resting For 1 Min… Working For 5 Mins… Resting For 1 Min… Working For 5 Mins… Resting For 1 Min… Then Running As Fast As You Can!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Wall Ball Shots…Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***

***KB Sumo Deadlift High Pulls…Rx’d: M-72lbs/F-53lbs…***

***Box Jumps…Rx’d: M-24″/F-20″…***

***DB Push Presses… Rx’d: M&F- Pick Your Poison…***

*** Keep An On-Going Rep Count During Each Cycle…***

For a Total of 3 Cycles…

1 Cycle Consists Of: 

1 Min Max Wall Ball Shots

1 Min Max KB Sumo Deadlift High Pulls

1 Min Max Box Jumps

1 Min Max DB Push Presses

1 Min Max Cal Row

Rest 1 Min… Repeat 2 More Times For A Total Of 3 Cycles…

After 3 Cycles… Rest 1 Min… At The 18 Min Mark…

400 Meter Sprint… TIME!!!

Score Is Total Reps For All 3 Cycles & Finish Time From The Run…

***Remember… If You Plan On Participating In Saturday’s GRID WOD… Be @ The Box By 9:45AM!!!***

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-Done…
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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