“2 MetCons/20 Mins…”

Posted: September 6, 2018 in Uncategorized

2 MetCons Today…

And Again…

Stick With “ADV”… “Rx’d”… Or “Sx’d”… Or Whatever You Used Wednesday…

Move Fast!!!

***Judges Wanted!!! If You’re Interested In Helping Out At The RainCross Rumble & Want To Be A Judge… Please Get With Me ASAP!!! Thank You…***

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ALRIGHT… HERE WE GO!!!

Strength…

Front Squat

20 Reps… No More Than 5 Reps @ A Time…… 

Just Come In Knowing Your Original Starting Point… I Got You!!!

MetCon…

***Shoulder To OverHeads/Hang Cleans… ADV: M-135lbs…/F-95lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: M-75lbs/F-55lbs…***

***Box Jumps… ADV: M-30″/F-24″… Rx’d & Sx’d: M-24″/F-20″…***

***Push Ups… ADV & Rx’d: M&F- On Toes… Sx’d: M&F- Hand Release Push Ups…***

20 Min TIME CAP… 10 Min TIME CAP For Each WOD…

WOD 1…

For Time:

30 STOHs

30 Box Jumps

20 STOHs

20 Box Jumps

10 STOHs

10 Box Jumps…

400 Meter Run… TIME!!!

10 Min TIME CAP!!!

————————————-

WOD 2… 

For Time:

30 Hang Cleans

30 Push Ups

20 Hang Cleans

20 Push Ups

10 Hang Cleans

10 Push Ups…

400 Meter Run… TIME!!!

10 Min TIME CAP!!!

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3…2…1…GO!!!

Mando

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8.5.2018 WOD & Scores…

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