“Weekly Wrap Up…”

Posted: June 8, 2018 in Uncategorized
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That Was A Rough Week Of “Lung Burners”…

Not To Mention A S–T Load Of Running!!!

Well… Today… Today’s Not A Lung Burner…

It’s One Big Ol’ Mash Up Of The Week…

I Performed The “Sx’d”… “Rx’d” & “ADV” Version…

Finished Times Varied From 18-25 Mins…

30 Min Time Cap Today…

You Gotta Move On… Well… Everything!!!

You Will Have 2 Scores….

You’re 800 Meter Run Time & Your Total Finish Time…

Happy Friday!!!

And Don’t Forget To Come Out Saturday Morning For The Saturday Sweat Sesh… Triple S 22!!!

Finish The Week Strong RainCross…

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

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon… 30 Min TIME CAP!!! Come In Ready To Go… IT’S FRIDAY!!!

***Deadlift Weight…***

ELITE: M-275lbs/F-185lbs…

ADV: M-245lbs/F-165lbs…

Rx’d: M-225lbs/F-155lbs…

Sx’d: M-185lbs/F-115lbs…

***Box Jumps… ELITE/ADV/Rx’d/Sx’d: M-24″/F-20″…***

***Power Clean/”STOH” Weight… Same Weight For Both!!!***

ELITE: M-185lbs/F-115lbs…

ADV: M-155lbs/F-105lbs…

Rx’d: M-135lbs/F-95lbs…

Sx’d: M-95lbs/F-65lbs…

***HandStand Push Ups… ELITE/ADV/Rx’d/Sx’d… MOD: Hand Release Push Ups & Hollow Rocks…***

————————————————-

For Time:

800 Meter Run FOR TIME!!! Then…

———————————

21 Deadlifts

18 Box Jumps

15 Deadlifts

12 Box Jumps

9 Deadlifts

6 Box Jumps

3 Deadlifts

———————————

400 Meter Run

———————————

15 Power Cleans

12 HandStand Push Ups

9 Power Cleans

6 HandStand Push Ups

3 Power Cleans

———————————

200 Meter Run

———————————

9 “Shoulder To OverHeads”

6 Burpees Over Barbell

3 “STOHs”

———————————

 100 Meter Run

———————————

“BarBell Fran”… TIME!!!

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

Yes… You Read That Right…

3…2…1…GO!!!

MASTERPLAN TRIAL sample text

‘Merica…

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6.7.2018 WOD & Scores…

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