RainCross Strength & Conditioning Is 60 Days Strong!!!
Come A Long Way… 1st Week Set Up…
And Happy Belated Birthday To Ricardo!!!
Thank You So Much For All The Help You Gave Us Weekend After Weekend…
We Truly Appreciate It…
Alright…
It’s Friday!!!
Let’s Have Some Fun…
1 Min Of Work… GIVE IT ALL YOU GOT!!!
For Today’s WOD… You Will Have 6 Scores…
Total Power Cleans…
Total Thrusters…
Total Pull Ups…
Total Box Jump Overs…
Total Calories…
TOTAL REPS!!!
DON’T WRITE ON THE FLOOR!!! USE THE SCRAP RUBBER!!!
*********************************************************
ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***BarBell… Rx’d: M-95lbs/F-65lbs…***
***Box Jump Overs… Rx’d: M-24″/F-20″…***
***Ideally… The Order Is Power Cleans Into Thrusters Into Pull Ups Into Box Jump Overs Into Row… If It’s A Big Class… You Might Just Start With The Row…***
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0:00-1:00… Max Power Cleans
30 Sec Rest…
1:30-2:30… Max Thrusters
30 Sec Rest…
3:00-4:00… Max Pull Ups
30 Sec Rest…
4:30-5:30… Max Box Jump Overs
30 Sec Rest…
6:00-7:00… Max Calorie Row
1 Min Rest…
——————————————————-
8:00-9:00… Max Power Cleans
30 Sec Rest…
9:30-10:30… Max Thrusters
30 Sec Rest…
11:00-12:00… Max Pull Ups
30 Sec Rest…
12:30-13:30… Max Box Jump Overs
30 Sec Rest…
14:00-15:00… Max Calorie Row
1 Min Rest…
——————————————————-
16:00-17:00… Max Power Cleans
30 Sec Rest…
17:30-18:30… Max Thrusters
30 Sec Rest…
19:00-20:00… Max Pull Ups
30 Sec Rest…
20:30-21:30… Max Box Jump Overs
30 Sec Rest…
22:00-23:00… Max Calorie Row
TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 