That’s All You Need For The Programmed RainCross…
Another Crazy Time Cap… 6 Mins… I Got 4:47 NOT MOVING FAST Using A 35lbs DumbBell & A 24″ Box…
Change Of Plans To What I Put Up Earlier This Week… We’re Not Snatching Today…
All Of Us Will Start With The Programmed RainCross WOD… Then… Our Competitors Will Pick Which Competition WOD They Want To Practice… And That’s The WOD The Entire WOD Will Perform… Could Be Performed As A Team… Could Be Performed Individually…
Sick Of Doing The Competitions WODs?!?! Take A Rest Day!!!
Friday… Business As Usual With 70% DeadLifts In The Strength/MetCon…
***Also… As Of Now (8:45PM On Wednesday)… There’s Nobody Signed Up For The Last Call Class… If You Plan On Coming… Please Sign Up Before 12PM Today (Thursday)… If Nobody Is Signed Up… I’m Taking My Wife Out…***
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ALRIGHT… HERE WE GO!!!
MetCon…
***DumbBell… Pick Your Poison…***
***DB Snatches… Muscle Or Power… Alternate @ Any Position…***
***Box Overs… Rx’d: M-24″/F-20″…***
***6 Min TIME CAP!!!***
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For Time:
21 1 Arm DB Alternating “Snatches”
7 1 Arm DB Front Squats
7 DB Box Overs
7 1 Arm DB Front Squats
7 DB Box Overs
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15 1 Arm DB Alternating “Snatches”
5 1 Arm DB Front Squats
5 DB Box Overs
5 1 Arm DB Front Squats
5 DB Box Overs
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9 1 Arm DB Alternating “Snatches”
3 1 Arm DB Front Squats
3 DB Box Overs
3 1 Arm DB Front Squats
3 DB Box Overs… TIME!!!
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3…2…1…GO!!!
Mando
2.13.2019 WOD & Scores…
RainCrossStrengthandConditioning 