“Helen’s Twisted Friend…”

Posted: March 20, 2018 in Uncategorized

Following Dave Castro’s Programming Madness…

“That One Friend Who Always Want To Tag-A-Long” Week…

You Met Diane’s Twisted Friend…

Now Meet Helen’s Twisted Friend…

For This WOD… You Will Have 2 Cut Off Times…

14 Min TIME CAP For WOD 1…

10 Min TIME CAP For WOD 2…

25 Min TIME CAP For The Entire WOD…

@ The 14 Min Mark… You Will Rest For 1 Min…

@ The 15 Min Mark… You Will Pick Up Wherever You Left Off At & Try To Finish WODs 1 & 2 In 10 Mins…

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

ALRIGHT… HERE WE GO!!!

***WOD 1 KettleBell Swings… American… Rx’d: M-53lbs/F-35lbs…***

***WOD 1 Pull Ups… Rx’d: M&F- Chin To Bar…***

***WOD 2 KettleBell Swings… American… Rx’d: M-72lbs/F-53lbs…***

***WOD 2 Pull Up Bar… ADV: M&F- Bar Muscle Ups… Rx’d: M&F- Burpee Chest To Bar Pull Ups… Sx’d: M&F- Burpee Chin To Bar Pull Ups… MOD: C.C.***

14/25 Min TIME CAP!!!

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

WOD 1… For a Total of 3 Rounds:

400 Meter Run

21 KettleBell Swings

12 Pull Ups

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

Straight Into…

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

WOD 2… For a Total of 3 Rounds:

200 Meter Run

7 KBS

4 Bar Muscle Ups OR Burpee Pull Ups… TIME!!!

3…2…1…GO!!!

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

Mando

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3.19.2018 WOD & Scores…

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