“Shakey Legs!!!”

Posted: February 21, 2018 in Uncategorized

I’m Just Gonna Leave This Right Here… All Week… Still Applies To Today’s MetCon…

***TOO EASY!!! Happy To Report… Only A Few Bruises To My Face… Coach Ivan’s Turn…Two More Days Of Hurt… We’re Expecting To Be Yelled At… Cussed Out… Possibly Punched In The Face A Lot These Next 2 Days… Not Only Is It Gonna Hurt… But There COULD Be A Whole Lot Of Running… OR… There Could Be No Running… The Choice Is Yours… Let’s See What You Got Today!!!***

Today… Not A Complete “Re-Post”… Read Up…

For The Strength… We Got Front Squats & Back Squats @ 90% Of Your 3 Rep Max…

For The MetCon…

You Need To Watch The Clock!!!

During Each Round… You Need To Accumulate A Total Of 60 Secs On The Wall Sit…

You Need To Watch The Clock!!!

Upon “3…2…1…GO!!!” You Will Begin The Wall Sit…

You Need To Watch The Clock!!!

If You Can Hold It The Entire Min… Good To Go!!! No Penalty!!!

You Need To Watch The Clock!!!

If You Can’t… There Will Be A 100 Meter Run Penalty EVERY TIME You Break…

You Need To Watch The Clock Because…

You Still Have To Accumulate The Rest Of The 60 Secs…

You Need To Watch The Clock!!!

So If You Break 30 Secs In… Go For Your Run… But You Still Have 30 Secs To Complete That Round…

You Need To Watch The Clock!!!

If You Break Again 15 Secs In… Go For Your Run… But You Still have 15 Secs To Complete That Round…

You Need To Watch The Clock!!!

Once You Accumulate A Total Of 60 Secs… You Can Move On To The 25 Air Squats… No Penalty On The Air Squats…

Once You Finish 25 Air Squats… That’s 1 Round…

6 Rounds Today…

20 Min Time Cap…

***You’re Score Will Either Be Your Finish Time Or Total Air Squats In 20 Mins…***

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins

3 Front Squats @ 90% of your 3 Rep Max

Every Min On the Min x 3 Mins

3 Back Squats @ 90% of your 3 Rep Max

MetCon… 20 Min TIME CAP!!!

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For a Total of 6 Rounds:

60 Secs Wall Sit

25 Butt To Ball Air Squats

***Every Time You Break From The Wall Sit… Run 100 Meters…***

3…2…1…GO!!!

Mando

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 2.20.2018 WOD & Scores…
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