“Deadlifts @ 80%…”

Posted: December 20, 2017 in Uncategorized

***DON’T FORGET TO SIGN UP ON ZEN PLANNER FOR THIS SATURDAY’S “12 DAYS OF CHRISTMAS WOD” STARTING @ 9AM!!!***

Here’s The Whole Week… Kinda…

Monday… Strength/MetCon: Back Squats @ 80% of your 2 Rep Max… Done!!!

Tuesday… Strength: Push Presses @ 75% & 80% of your 2 Rep Max… MetCon: Push Jerks @ 80% of your 2 Rep Max … Done!!!

Wednesday… Strength/MetCon: “Single & Controlled” Deadlifts @ 80% of your 1 Rep Max…

Thursday… Hang Power Snatch Practice… MetCon: Hang Power Snatches Using Same Weight As Last 2 Weeks…

Friday… Competition WOD…

Saturday… 9AM 12 Days Of Christmas WOD!!!

Sunday… Closed For Christmas Eve…

Monday… Closed For Christmas!!!

Alright.. On To Wednesday…

LAST DAY YOU’LL HEAR US ASKING, “WHAT’S YOUR NUMBER?” THIS YEAR!!!

DON’T WORRY… JANUARY 8TH STARTS A NEW STRENGTH TRAINING CYCLE…

It’s Gonna Be Heavy…

2400 Meters On The Rower…

9 Deadlifts @ 80% of your 1 Rep Max…

150 Dubbs…

3 Rope Climbs…

150 Sit Ups…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Deadlifts… “Single & Controlled” @ 80% of your 1 Rep Max…***

***Double Unders… Rx’d: M&F… MOD: Coaches Choice…***

***Rope Climb… Rx’d: M&F… MOD: 3 Burpee Pull Ups…***

***ADV… M&F: GHD Sit Ups…***

For a Total of 3 Rounds:

800 Meter Row

3 Deadlifts

50 Double Unders

1 Rope Climb

50 AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

“Remember December…”

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12.19.2017 WOD & Scores…

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