RainCross Strength & Conditioning’s 1st Christmas Tree!!!
She Looks Beat Up… But She’s Still Standing Strong!!!
But She Is A Little Plain…
Let’s Dress Her Up!!!
I Have An Idea…
Feel Free To Bring In Any Ornament Of Your Choice To Hang On The RainCross Tree!!!
You Can Either Donate The Ornament & It Will Be Hung Up Every Year!!! Or… We Can Give It Back To You Once The Holidays Are Over…
And All The Sweaters Are In!!!
We’ll Get Them Handed Out & Figure Out Payment BEFORE Your Class Starts…
Deadlifts…
Did You Record All Your Lifts Last Week?!?!
Yes?!?! Sweet!!!
If Not… Shame On You… Just Don’t Blame Me If You’re Not Getting/Feeling Stronger…
Week 6 For Deadlifts…
Theses Are Last Monday’s Scores & Weights Used…
These Are Last Last Tuesday’s Scores & Weights Used…
These Are Last Last Last Wednesday’s Scores & Weights Used…
These Are Last Last Last Last Wednesday’s Scores & Weights Used…
Today… We’re Going To Add 5-10lbs Total To Whatever You Used Last…
Might Not Seem Like Much Now… But Just Wait… We’re Going To Be Adding Weight Every Week On Deadlifts For The Rest Of The Year… That’s Why It’s Important To Keep A Record… We Don’t Want To Guess & Have You Lifting Lighter Than You Should & Making No Progress… Or Worse… Have You Lifting Heavier Than You Should & End Up Hurting Yourself…
************************************************************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Deadlifts… Add 5-10lbs To Last Week’s Weight If Possible/Safe…***
***KettleBell Swings… AMERICAN… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
***DumbBells… Pick Your Poison!!!***
25 Min TIME CAP!!!
***At Least There’s No Devil Presses!!!***
——————————————————————————————-
For Time:
2 Deadlifts
4 KettleBell Swings
8 DB Split Jerks
—————————
2 Deadlifts
8 KettleBell Swings
16 DB Split Jerks
—————————
2 Deadlifts
16 KettleBell Swings
32 DB Split Jerks
—————————
12 Burpees
—————————
32 DB Split Jerks
16 KettleBell Swings
2 Deadlifts
—————————
16 DB Split Jerks
8 KettleBell Swings
2 Deadlifts
—————————
8 DB Split Jerks
4 KettleBell Swings
2 Deadlifts… TIME!!!
************************************************************************************
3…2…1…GO!!!
Mando
11.27.2018 WOD & Scores…
RainCrossStrengthandConditioning 