***12:15PM Lunch Breakers… I’m Going To Keep The Class Open… But Just Know That I May Have To Cancel It… We Have A Dr.s Appointment To Be At In Norco @ 10:30AM & Not Sure How Long It Will Last… I Will Text All Of You Who Sign Up & Keep You In The Loop So You Don’t Drive All The Way To The Station For Nothing… Thank You & Sorry For The Inconvenience… All Other Class Are “Business As Usual”…***
Alright… “Extra Swag…”
We Have Some People Who Pre-Ordered The New Shirts And Haven’t Picked Them Up Yet… WHAT ARE YA WAITIN’ FOR?!?! Hurry Up & Grab Them & Represent For RainCross!!! Be Sure To Come In This Week & Pick Them Up Or Else They’ll Be Let Loose To Those Who Want Them… Trust Me… People Want Them!!!
For Those Lookin’ To Grab Their 1st Shirts/Tanks Or Those Asking For Some Extras…
We Got ‘Em!!!
Here’s What We Got…
Ladies…
Small Tanks: 1 Black & Light Gray… 1 Black & Tan… 1 Black & Green… 1 Gray & Black…
Medium Tanks: 1 Black & Light Gray… 1 Black & Dark Gray… 1 Black & Tan… 2 Gray & Black… 3 Green & Black “OG”… 1 Green & Black…
Large Tanks: 1 Gray & Black… 3 Green & Black “OG”… 5 Green & Black…
XS/Small Crop Tops: 1 Black & Green… 1 Black & Tan… 1 Black & Dark Gray… 1 Gray & Black…
Med/Large Crop Tops: 3 Black & Tan…
Crop Sweaters: 2 Medium Green & Black… 1 Large Green & Black…
Guys/Ladies…
Small T-Shirts: 1 Black & Light Gray… 1 Black & Dark Gray…
Medium T-Shirts: 2 Black & Dark Gray… 2 Black & Tan… 1 Black & Light Gray… 1 Black & Green…
Large T-Shirts: 1 Black & Green… 1 Black & Light Gray… 2 Black & Tan… 1 Green & Black “OG”…
XL T-Shirts: 1 Black & Dark Gray… 2 Black & Green… 2 Black & Tan…
Hoodie: 1 XL Black & Green…
As Soon As These Are Gone… We’ll Be Looking To Get Some More RainCross Swag!!! Still Want To Rock This Logo…
For The Entire MetCon… All Wall Ball Shots Must Be Un-Broken!!!
Start Back At “0” Penalty!!!
For All BarBell Movements… You Must String 2 Reps Together!!!
You Can Drop The BarBell After Rep 2… After Rep 4… After Rep 6… After Rep 8… After Rep 10… & After Rep 12…
If You Drop @ 1… 3…5…7…9… Or 11…
Start Back At “0” Penalty!!!
Gotta Pay Attention During That Last Round Of The MetCon…
Nobody Goes Heavier Thank “ADV”… JUST GO FASTER!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min x 3 Mins: 5 Front Squats @ 70% of your 1 Rep Max
Then…
You Will Have 10 Mins To Establish Your Heaviest 2 Lift Complex:
1 Clean + 1 Hang Clean
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
***BarBell… ADV: M-135lbs/F-95lbs… INT: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***
***If You Choose To Run… You’re Running All 3 Rounds… BE CAREFUL ON THE RUN!!! If You Choose To Row… You’re Rowing All 3 Rounds…***
18 Min TIME CAP!!!
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For Time:
400 Meter Run Or 500 Meter Row
21 Un-Broken Wall Ball Shots
12 Cleans
***2 Reps Un-Broken @ A Time…***
——————————————–
400 Meter Run Or 500 Meter Row
21 Un-Broken Wall Ball Shots
12 Hang Cleans
***2 Reps Un-Broken @ A Time…***
——————————————–
400 Meter Run Or 500 Meter Row
21 Un-Broken Wall Ball Shots
1 Clean + 1 Hang Clean Un-Broken!
1 Clean + 1 Hang Clean Un-Broken!
1 Clean + 1 Hang Clean Un-Broken!
1 Clean + 1 Hang Clean Un-Broken!
1 Clean + 1 Hang Clean Un-Broken!
1 Clean + 1 Hang Clean Un-Broken!… TIME!!!
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3…2…1…GO!!!
Mando
2.20.2019 WOD & Scores…
RainCrossStrengthandConditioning 