“Stickin’ With 3x3s…”

Posted: February 13, 2018 in Uncategorized

No… Not This Kind Of 3×3… But Damn… It Looks Good!!!

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As The Blog Said On Sunday…

It’s Getting Heavy!!!

Last Cycle… We Performed All The 85% Lifts For 6 Reps Incorporated Into A “Strength/MetCon” WOD…

This Cycle… 9 Reps Total Will Be Performed @ 85% In The Strength Portion Of Class… Followed By A MetCon…

This Will Be The Same For Next Week @ 90%…

Focus On The Lift(s) At Hand…

And Speaking Of Focus…

Focus On The Tasks At Hand For The MetCon… A LOT Going On Today…

The Deadlifts Start @ 9 Reps… Go Down By 1… 9-8-7-6-5-4-3-2-1…

The Burpees & The Sit Ups Are Doubled By The Deadlifts… 18-16-14-12-10-8-6-4-2…

The Bar Muscle Ups Are Always 1 Rep… The Pull Ups Are Always 3 Reps…

The Double Unders/Singles Are Tripled By The Deadlifts… 27-24-21-18-15-12-9-6-3…

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Got It?!?!

ALRIGHT… HERE WE GO!!!

Strength…

***Coach Will Let You Know What To Throw On Your Bar… Expect 3-4 Jumps…***

Every Min On the Min x 3 Mins

3 “Single & Controlled” Deadlifts @ 85% of your 3 Rep Max

MetCon…

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***Deadlifts… Rx’d: M-225lbs/F-155lbs… Any Style You Want…***

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

***Bar Muscle Ups… Rx’d: M&F… MOD: 3 Chest To Bar Pull Ups Or 3 Chin To Bar Pull Ups Or Coaches Choice…***

***Double Unders… Rx’d: M&F With A 1 Burpee Penalty… MOD: Singles +3 Burpees…***

For Time:  25 Min TIME CAP!!!

9 Deadlifts

18 Burpees

1 Bar Muscle Up

18 GHD Sit Ups 

27 Dubbs (MOD: 27 Singles + 3 Burpees…)

********************

8 Deadlifts

16 Burpees

1 Bar Muscle Up

16 GHD Sit Ups

24 Dubbs  (MOD: 24 Singles + 3 Burpees…)

********************

7 Deadlifts

14 Burpees

1 Bar Muscle Up

14 GHD Sit Ups

21 Dubbs  (MOD: 21 Singles + 3 Burpees…)

********************

6 Deadlifts

12 Burpees

1 Bar Muscle Up

12 GHD Sit Ups

18 Dubbs  (MOD: 18 Singles + 3 Burpees…)

********************

5 Deadlifts

10 Burpees

1 Bar Muscle Up

10 GHD Sit Ups

15 Dubbs  (MOD: 15 Singles + 3 Burpees…)

********************

4 Deadlifts

8 Burpees

1 Bar Muscle Up

8 GHD Sit Ups

12 Dubbs  (MOD: 15 Singles + 3 Burpees…)

********************

3 Deadlifts

6 Burpees

1 Bar Muscle Up

6 GHD Sit Ups

9 Dubbs  (MOD: 9 Singles + 3 Burpees…)

********************

2 Deadlifts

4 Burpees

1 Bar Muscle Up

4 GHD Sit Ups

6 Dubbs  (MOD: 6 Singles + 3 Burpees…)

********************

1 Deadlift

2 Burpees

1 Bar Muscle Up

2 GHD Sit Ups

3 Dubbs (MOD: 3 Singles + 3 Burpees…)… TIME!!!

3…2…1…GO!!!

Mando

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2.12.2018 WOD & Scores…

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