“RainCross Strength & Conditioning’s 1st Pearl Harbor WOD…”

ALRIGHT… HERE WE GO!!!

***For The KB Farmer’s Carries…***

ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…

You Will Have 2 KBs Staged By The Cones In Front Parking Spaces…1st You Will Perform 1 Pump Run Back To The KB Staging Area… That’s 1 Rep… Then… You Will Perform A 100 Meter (Pump Run) KB Farmer’s Carry… Leave Them @ The KB Staging Area… That’s 2 Reps… Then Perform Another Pump Run… Back To The KB Staging Area… That’s 3 Reps…… Pick Up The KBs And Carry Them Around The Pumps & Back To The KB Staging Area… That’s 4 Reps… Continue This Until You Have Performed 6 Pump Runs & 6 KB Farmers Carries…

***For The Clean & Jerks + “STOH” + Back Squat Complex…***

L1: M-185lbs/F-115lbs… L2: : M-155lbs/F-105lbs… L3: M-135lbs/F-95lbs… L4: M-115lbs/F-85lbs… L4: M-95lbs/F-65lbs…

***OR AS HEAVY AS POSSIBLE AS LONG AS YOU CAN SAFELY LOWER IT DOWN TO YOUR BACK!!!***

This Can Be A Power Clean OR “Squat” Clean… The “Shoulder To OverHead” Can Be A Strict Press/Push Press/Push Jerk OR Split Jerk… BE CAREFUL As You Lower The Barbell To Your Back… And BE CAREFUL As You Drop The Bar Off Of Your Back… ***FOR SOME OF YOU…WE WILL HAVE TO RACK THE BAR FOR EVERY REP…***

***For The Chest To Bar Pull Ups… ***

All Levels… You Either Got ‘EM Or You Don’t…

***For The Hand Release KettleBell Swings… ***

Same Weight As The Farmer’s Carries…

***For The Alternating Super-Mans…***

We’ll Show You What Those Are During The Huddle Up…

“Pearl Harbor…”

***The Order Of This May Change…***

For Time:

12 (6/6) Pump Run/KettleBell Farmer’s Carries (Simulates Moving Ammo)

7 Power Clean + “STOH” and Back Squat Complex (Simulates Having To Pick Up & Carrying A Wounded Man While Taking Fire)

19 Chest To Bar Pull Ups (Simulates Pulling Yourself Out Of The Water Onto A Boat/Ship)

41 Hand Release KettleBell Swings (Simulates Tossing Up Ammo To The Man Above You)

77 Cal Row (Simulates Rowing To Shore)

Every 2 Mins… (The Rank Of My Great Grandpa Joe Romero: E-2)

You Must Perform 6 (3 Each Arm) Alternating Arm SuperMans (Simulates Swimming To Shore…)

My Great Grandpa Joe ROMERO  (6 Letters) Was Enlisted In The United States Army & Made It Home Through Pearl Harbor…These Will Be Done During The KettleBell Farmer’s Carries…  The Power Clean + “STOH” and Back Squats… The Chest To Bar Pull Ups & The Hand Release KBS… Once You Finish The Hand Release KBS, No More SuperMans… Just Finish The Row… TIME!!!

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Be Safe… BUT… Challenge Yourself… Go Heavier Than Usual… Move Faster Than Usual…. The Men and Women Who Fought… Who Died That Day… They Didn’t Have A Choice Of Going ADV/Rx’d/Sx’d Or MODified… They Had To Lift What/Who They Had To Lift. They Had To Run & Swim As Hard & As Fast As They Could…

3…2…1…GO!!!

Mando

“Yesterday, December 7th, 1941… A date which will live in infamy… The United States of America was suddenly and deliberately attacked by Naval and Air Forces of the Empire of Japan…

I ask that the Congress declare that since the unprovoked and dastardly attack by Japan on Sunday, December 7th, a state of war has existed between the United States and the Japanese Empire…”

President Franklin D. Roosevelt

And…

Happy Birthday Perla!!!

When Perla’s Life Isn’t Crazy… She’s A Quiet… Gentle… Soft Spoken BEAST!!!

Can’t Wait To Have You Back In January… Don’t Forget About Us!!!

12.6.2018 WOD & Scores…

AND… Don’t Forget To Finish Off The Week Strong Saturday Morning!!!