“Hang On!!!”

Posted: February 22, 2018 in Uncategorized

 

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Get Ready To Feel Like Popeye!!!

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

***A Whole Lot Of Shakin’ Goin’ On Wednesday!!! So Much So You Guys Caused A Power Outage!!! LOL… 1 More Day… Still Gonna Hurt… 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 “Single & Controlled” Deadlifts @ 90% Of Your 3 Rep Max “Touch & Go” Deadlift…

For The MetCon…

You Need To Watch The Clock!!!

During Each Round… You Need To Accumulate A Total Of 60 Secs Of Hanging From The Pull Up Bar…

You Need To Watch The Clock!!!

Upon “3…2…1…GO!!!” You Will Hop Up & Hang From The Pull Up Bar…

You Need To Watch The Clock!!!

If You Can Hang 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 Fall Off 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 Fall Off 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 10 Pull Ups… No Penalty On The Pull Ups…

Once You Finish 10 Pull Ups… That’s 1 Round…

5 Rounds Today…

20 Min Time Cap…

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

ALRIGHT… HERE WE GO!!!

Warm Up/Skill/Strength:

Deadlifts & “Abs”…

***Coach Will Let You Know What To Throw On Your Bar… Expect 4-5 Jumps…***

We Will Perform A Total Of 9 “Single & Controlled” Deadlifts @ 90% of your 3 Rep Max…

1 Rep @ A Time Mixed With Some “Ab” Stuff…

MetCon...  20 Min TIME CAP!!! 

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***Hang… ADV/Rx’d… MOD: Hang From Rings With A Little Twist…***

***Pull Ups… ADV: Chest To Bar… Rx’d: Chin To Bar… MOD: Ring Rows…***

For a Total of 5 Rounds:

60 Secs Hang From Bar

10 Pull Ups

***Every Time You Drop From The Bar… Run 100 Meters…***

3…2…1…GO!!!

Mando

 Image result for popeye forearms
2.21.2018 WOD & Scores…
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