It Should…
The Station Was Pretty Quiet Last Friday…
Either… People Just Didn’t Show Up… Or… For Those Who Did & Had A Competition The Next Day… You Kinda Took It Easy… Which Is Totally Understandable… ***And Obviously It Paid Off!!!*** Or… Those Who Didn’t Compete & Showed Up… ***I Hear Everything…*** You Might Want To Get A Little Revenge On This WOD!!!
Some People Have Some Making Up To Do…
Some Of You Will Be Performing Some DeadLifts @ 70% of your 1 Rep Max Before The Strength/MetCon…
Some Of You… You’ll Have Some “Fun” Before The Strength/MetCon…
Once We Actually Get The Strength/MetCon Goin’… Everyone Will Be Using 75% of your 1 Rep Max DeadLift…
Unlike Last Friday… There’s No Competition The Next Day… SO GO HARD!!!
And Happy Birthday Daniel!
One Of Our RainCross Student Athletes… Quiet Type… But Always Goes Hard & Surprises People When Its Time To Get Movin’!!! Very Humble & Honestly One Of The Nicest Guys I Know… Can’t Wait To See What The Future Has In Store For You Daniel… Not Only In The Gym… But In Life!!!
Keep Up The Amazing Work In Both “CrossFit” And In Academics!!!
************************************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Double Unders… Rx’d… M&F… MOD 1: 1/2 Dubbs… MOD 2: 1/2 Singles & 1/2 Mt. Climbers…***
***DeadLift… “Single & Controlled… Using 75% of your 1 Rep Max…***
***Box Jumps… Rx’d: M-30″/F-24″…***
***Sit Ups… ADV: GHD Sit Ups… Rx’d: Strict AbMat Sit Ups…***
20 Min TIME CAP!!!
————————————————————————–
For Time:
Buy In: 3 DeadLifts…
Then…
42 Double Unders
21 Side Facing BarBell Burpees
15 Cal Row
3 DeadLifts
21 Box Jumps
42 Sit Ups
————————————-
30 Dubbs
15 Side Facing BarBell Burpees
15 Cal Row
3 DeadLifts
15 Box Jumps
30 Sit Ups
————————————-
18 Dubbs
9 Side Facing BarBell Burpees
15 Cal Row
3 DeadLifts
9 Box Jumps
18 Sit Ups…
Then…
Cash Out: 3 DeadLifts…TIME!!!
************************************************************
3…2…1…GO!!!
Mando
2.19.2019 WOD & Scores…
RainCrossStrengthandConditioning 