“5.16.14 MainSite WOD…BOOM…”

Posted: December 14, 2017 in Uncategorized

This Saturday… GRID Is @ 9AM!!!

12 Days Until Christmas!!!

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3 On/1 Off…

3 Days Of Work Followed By 1 Day Of Rest…

That Is What CrossFit HQ Prescribes…

3 Days On… 1 Day Off…

That Seems To Be The Magic Formula…

Unfortunately… A LOT Of Us Can’t Follow That Training Regimen…

Or Would Want To…

I Hate “Rest Days”…

I Have To Do Something!!!

But That’s A Different Subject…

Anyways…

CrossFit HQ Comes Up With Some Amazing WODs…

They Also Come Up With Some WODs That Only Super Humans Can Perform…

I Can’t Remember The Last Time I Programmed A WOD For RCCF That Was Taken From The MainSite…

Unless It’s A Hero WOD…

Well… Today’s WOD Is Straight From The MainSite From Awhile Back …

This Is Not A “Girl” WOD Or A “Hero” WOD…

Just One Of CrossFit HQs Daily WOD…

I Literally “Closed My Eyes & Pointed” To A WOD On The MainSite’s Website…

As Long As It Wasn’t Super Crazy Like “21-15-9: Ring HandStand Push Ups & LegLess Rope Climbs…” I Thought We’d Give It A Try…

And… Well… This Came Up…

And After Yesterday… OUCH!!!

But I’m Not Cherry Pickin’…

Thank God For “Delayed Onset Muscle Soreness”…

Hopefully Your “Abs” Are Still Functional Today…

This Friday & The Weekend However… It’s Gonna Hurt To Laugh…

OUCH!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***From The MainSite… Originally Posted 5.16.2014…***

***GHD Sit Ups… Rx’d: M&F… MOD: Med Ball Sit Up…***

***KettleBell Swings… Rx’d: M-72lbs/F-53lbs..***

***This WOD Can Be Done “Rx’d” In Under 25 Mins… I’m Thinking Our ADVanced Athletes Can Get Sub 20 Mins… But Everyone Has A 30 Min Cut Off Time!!!***

***There Can Be MANY MODs For This WOD… Reps Cut In Half… Lighter Weight On The KettleBell & MedBall Or No MedBall @ All… Whatever MODification You Need To Finish Under 30 Mins…***

For Time: 30 Min Cut Off Time!!!

50 GHD Sit Ups

50 American KettleBell Swings

40 GHD Sit Ups

40 American KettleBell Swings

30 GHD Sit Ups

30 American KettleBell Swings

20 GHD Sit Ups

20 American KettleBell Swings

10 GHD Sit Ups

10 American KettleBell Swings… TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

12.13.2017 WOD & Scores…

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Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 70% of your 1 Rep Max in the MetCon… Done!!!

Thursday… MainSite WOD…

Friday… Competition WOD…

Saturday…9AM GRID

Sunday… Active Rest Day… Get Out & Do Something!!!

 

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