“Laid Out…”

Posted: July 27, 2018 in Uncategorized

Athlete: “So Coach… Can I Ask You Something? Does It Get Easier?!?!”

Me: “Nope! Just When You Think You’re “Getting Good” At Something… Out Of Nowhere… You Get Hit By A Big Ass Truck & Are Left Laid Out On The Ground Thinking To Yourself, ‘Where The F–K Did That Come From?!?!’…”

It Doesn’t Have To Be A “Friday” To Perform A “Friday WOD”…

Thursday Was Rough…

Only A Handful Of Athletes Finished… Congrats!

For Those Who Didn’t…

So?!?!

Did You Not Get An Amazing… Kick Ass WOD In?!?!

Whether Your Name Had A “Finish Time” Score Next To It Or A “Rounds & Reps Completed” Score Next To It… GREAT WOD!!!

Don’t Kick Yourself In The Butt Because You Didn’t Finish…

Think About All That Hard Work You Did Complete!!!

You For Sure Got “Fitter” Than The Person Who Just Decided To Sleep In Or Go Straight Home From School Or Work…

Alright… Friday…

Friday Brings Us More DumbBells… More Body Weight Movements… More “Abs”… And Some Jump Roping…

And A Time Cap Of Course…

Hope It Makes Sense To All Of You…

***And Don’t Forget About The Saturday Sweat Sesh!!! Be Sure To Sign Up On ZenPlanner & Be @ The Station By 8:45AM!!!***

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

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***DumbBells… Pick Your Poison…***

***GHD Sit Ups… ADV: M&F… “Strict Sit Ups…Rx’d: M&F…***

***Pull Ups… ADV: M&F- Chest To Bar… Rx’d: M&F- Chin To Bar… MOD: Burpees…***

***Double Unders… ADV/Rx’d… M&F… MOD: 50 Running In-Place Singles…***

25 Min TIME CAP!!!

———————————————————–

For Time:

21 Reps…

Calorie Row (Yard Sale Tree Run…)

DB Hang Power Cleans

Air Squats

DB Front Squats

Air Squats

DB Push Presses

Air Squats

DB Thrusters

Air Squats

GHD Sit Ups (ADV…) OR Strict Sit Ups (Rx’d…)

———————————————————–

15 Reps…

Calorie Row (MidWay Run…)

DB Hang Power Cleans

“CrossFit” Sit Ups

DB Front Squats

“CrossFit” Sit Ups

DB Push Presses

“CrossFit” Sit Ups

DB Thrusters

“CrossFit” Sit Ups

GHD Sit Ups (ADV…) OR Strict Sit Ups (Rx’d…)

———————————————————–

9 Reps… 

Calorie Row (Studio Run…)

DB Hang Power Cleans

Push Ups

DB Front Squats

Push Ups

DB Push Presses

Push Ups

DB Thrusters

Push Ups

GHD Sit Ups (ADV…) OR Strict Sit Ups (Rx’d…)

———————————————————–

5 Reps…

Calorie Row (Pump Run…)

DB Hang Power Cleans

Pull Ups

DB Front Squats

Pull Ups

DB Push Presses

Pull Ups

DB Thrusters

Pull Ups

GHD Sit Ups (ADV…) OR Strict Sit Ups (Rx’d…)

———————————————————–

50 Double Unders… TIME!!!

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

3…2…1…GO!!!

Mando

 

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7.26.2018 WOD & Scores…

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