“Dead Fridays…”

Posted: September 7, 2018 in Uncategorized

***WHEN YOU GET TO THE STATION… AS LONG AS THE PREVIOUS CLASS IS DONE… LOAD UP YOUR BARBELL WITH 50% OF YOUR 3 REP MAX DEADLIFT…***

Not Gonna Lie…

Friday’s Are… Well… Rough…

Friday’s Are Also “Hit Or Miss…”

Not On The WODs…

On The Attendance!!!

Changes Every Week… Changes Every Class…

1 Class Will Be Capped Out… While The Very Next Class Has 2 Athletes… Or 1.. OR NONE!?!?!

Some Will Argue… “Well… I Got All My Strength Lifts In…”

Ok… I’ll Give You That…

But Not This Week!!!

With The Monday Holiday… We Were A Little Off On Our “Strength” Days…

We Haven’t Deadlifted Yet…

Well… Let’s Fill Up The Station…

Let’s Run Out Of Plates!!!

Let’s Turn “Dead Friday” Into “Dead-Lifting Friday”!!!

Oh Yea… With Some Other Crazy Stuff…

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

ALRIGHT… HERE WE GO!!!

Stret-Con… 

Deadlift

***Add 45lbs To 50%…***

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

***Chest To Bar Pull Ups… ADV: M&F… Rx’d: M&F- Chin To Bar… Sx’d: M&F-KB Sumo Deadlift High Pulls…***

***Double Unders… ADV/Rx’d & Sx’d: M&F… MOD: Singles + Burpees…***

30 Min TIME CAP!!!

————————————–

1 Deadlift

2 HandStand Push Ups

3 Chest To Bar Pull Ups

9 Double Unders (9 Singles + 3 Burpees…)

————————————–

2 Deadlifts

4 HandStand Push Ups

6 Chest To Bar Pull Ups

18 Double Unders (18 Singles + 6 Burpees…)

————————————–

3 Deadlifts

8 HSPUs

12 Chest To Bar Pull Ups

36 Double Unders (36 Singles + 12 Burpees…)

————————————–

4 Deadlifts

16 HSPUs

24 Chest To Bar Pull Ups

72 Double Unders (72 Singles + 24 Burpees…)

————————————–

500 Meter Row

————————————–

72 AbMat Sit Ups

24 Chest To Bar Pull Ups

16 HSPUs

4 Deadlifts

————————————–

36 AbMat Sit Ups

12 Chest To Bar Pull Ups

8 HSPUs

3 Deadlifts

————————————–

18 AbMat Sit Ups

6 Chest To Bar Pull Ups

4 HSPUs

2 Deadlifts

————————————–

9 AbMat Sit Ups

3 Chest To Bar Pull Ups

2 HSPUs

1 Deadlift… TIME!!!

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

3…2…1…GO!!!

Mando

Related image

8.6.2018 WOD & Scores…

No automatic alt text available.
No automatic alt text available.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s