“5 Scores/30 Mins…”

Posted: November 16, 2017 in Uncategorized

You Will 5 Have Scores Today…

1st- Weight For Your Back Squat…

2nd- 1st 400 Meter Run Time…

3rd-Rounds/Reps For The 15 Min AMRAP

4th- 2nd 400 Meter Run Time…

5th- Max Burpees…

This WOD Will Run On A 30 Min On-Going Clock…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Using 85% of your 3 Rep Max Back Squat…***

ASK FOR A SPOTTER BEFORE YOU NEED A SPOTTER!!!

Every Min On the Min x 3 Mins:

2 Back Squats

***Clear Off The Pull Rig… No Racks… @ 5 The Min Mark…***

400 Meter Sprint & Rest!!!

***@ The 10 Min Mark…***

***Pull Ups… ADV: M&F-Chest To Bar… Rx’d/Sx’d: M&F- Chin To Bar… MOD: Ring Rows…***

***Front Squats… No Racks… You Can Clean Your 1st Front Squat… ADV: M- 95lbs/F-65lbs… Rx’d: M-75lbs/F-55lbs… Sx’d: Air Squats…***

As Many Rounds/Reps As Possible in 15 Mins of:

5 Pull Ups

10 Barbell Push Ups

15 Front Squats

***Rest 1 Min… @ The 26 Min Mark…***

400 Meter Sprint & Max Burpees Until The 30 Min Mark… TIME!!!

3…2…1…GO!!!

Mando

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11.15.2017 WOD & Scores…

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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday:  Olympic Lifting Complex… Done!!!
Tuesday: Press Work… Done!!!
Wednesday: Deadlift @ 85%… Done!!!
Thursday: Squat Work…
Friday: MetCon…
Saturday: 9:45AM GRID…
Sunday: Active Rest Day
 
You’re Welcome…

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