“4 Numbers/2 Scores…”

Posted: January 16, 2018 in Uncategorized

Lot’s Of Moving Parts Today…

If Last Week You Performed The Strict Press… You’re Going To Perform The Strict Press For The Rest Of This Cycle…

If Last Week You Performed The Bench Press… You’re Going To Perform The Bench Press For The Rest Of This Cycle…

Come In Ready With 60% & 65% For The Strength…

The Last 2 Numbers Everyone Will Need To Know Is There Push Press Number…

Come In Ready With 60% & 65% For The MetCon…

For The MetCon… You Will Have Your Finish Time Score & Your Jump Rope Score…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins

5 Strict Press Or Bench Press @ 60% of your 3 Rep Max

***Straight Into…***

Every Min On the Min x 4 Mins

5 Strict Press Or Bench Press @ 65% of your 3 Rep Max

MetCon…

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

***Push Press… Using 60% & 65% of your 3 Rep Max Push Press…***

***KettleBell “STOHs” & Swings… Coaches Choice… Same KB For All Movements…***

For Time:

Buy In: 1 Min Max Dubbs + 10 Push Presses @ 60% of your 3 Rep Max + 10 Power Push Ups

***Change Out Weight***

For a Total of 4 Rounds:

10 Left Arm KB “STOHs” 

10 American KBS

10 Push Ups

5 Push Presses @ 65% of your 3 Rep Max

10 Push Ups

10 American KBS

10 Right Arm KB “STOHs”

***Change Out Weight***

Cash Out: 10 Power Push Ups + 10 Push Presses @ 60% of your 3 Rep Max + 1 Min Max Dubbs (PAY ATTENTION!!!)… TIME!!!

3…2…1…GO!!!

Mando

Had To Again…

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Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week… 

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift… 

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

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

1.15.2018 WOD & Scores…

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