Well… That Was One Hell Of A Day 1 of Year 2!!!
Crazy MetCon… Some Very Hard/Different Presses… And… Nobody Died!!! Some Close Calls Though…
I’m Pretty Sure Everyone Knows I Love “Ab WorkOuts”… Well… Not 1 Sit Up Was Performed By Me Today… But Damn My Abs Hurt From Clenching Them So Hard With Every Lowering Of The BarBell From Everyone!!! But We Came Out Safe In The End… Some Of Us!!!
Alright… “2 Rounds/2 WODs…”
Everyone’s Doing WOD 1…
Then… If You Have Bar Muscle Ups… You’ll Perform WOD 2 Or Elite WOD 2…
If You Do Not Have Bar Muscle Ups… You’ll Perform WOD 3…
Last Weeks Score On 1 Round Of “Nancy”…
And Then We’re Snatchin’!!!
Snatches… Not Power Snatches…
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ALRIGHT… HERE WE GO!!!
Skill…
Snatch Presses… OverHead Squats… Snatches…
MetCon(s)…
WOD 1… 8 Min TIME CAP!!!
2 Rounds:
400 Meter Run
15 OverHead Squats (Rx’d: M-95lbs/F-65lbs… Or Whatever You Used Last Week…)
***Rest 2 Mins…***
WOD 2…
***The Elite Version… Same Amount Of Snatches & Bar Muscle Ups!!!***
(9/9… 7/7… 5/5… 7/7… 5/5… 3/3… 5/5… 3/3… 1/1…)
20 Min TIME CAP!!!
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Round 1…
(L1: M-95lbs/F-65lbs… L2: M-75lbs/F-55lbs… L3: M-55lbs/F-35lbs… L4: M-35lbs/F-15lbs…)
9 Snatches
3 Bar Muscle Ups
7 Snatches
3 Bar Muscle Ups
5 Snatches
3 Bar Muscle Ups
Round 2…
(L1: M-115lbs/F-85lbs… L2: M-95lbs/F-65lbs… L3: M-75lbs/F-55lbs… L4: M-55lbs/F-35lbs…)
7 Snatches
2 Bar Muscle Ups
5 Snatches
2 Bar Muscle Ups
3 Snatches
2 Bar Muscle Ups
Round 3…
(L1: M-135lbs/F-95lbs… L2: M-115lbs/F-85lbs… L3: M-95lbs/F-65lbs… L4: M-75lbs/F-55lbs…)
5 Snatches
1 Bar Muscle Up
3 Snatches
1 Bar Muscle Up
1 Snatch
1 Bar Muscle Up… TIME!!!
WOD 3…
***KettleBell Swings… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
20 Min TIME CAP!!!
————————————————————-
Round 1…
(L1: M-95lbs/F-65lbs… L2: M-75lbs/F-55lbs… L3: M-55lbs/F-35lbs… L4: M-35lbs/F-15lbs…)
9 Snatches
18 American KettleBell Swings
7 Snatches
14 American KettleBell Swings
5 Snatches
10 American KettleBell Swings
Round 2…
(L1: M-115lbs/F-85lbs… L2: M-95lbs/F-65lbs… L3: M-75lbs/F-55lbs… L4: M-55lbs/F-35lbs…)
7 Snatches
14 American KettleBell Swings
5 Snatches
10 American KettleBell Swings
3 Snatches
6 American KettleBell Swings
Round 3…
(L1: M-135lbs/F-95lbs… L2: M-115lbs/F-85lbs… L3: M-95lbs/F-65lbs… L4: M-75lbs/F-55lbs…)
5 Snatches
10 American KettleBell Swings
3 Snatches
6 American KettleBell Swings
1 Snatch
2 American KettleBell Swings… TIME!!!
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3…2…1…GO!!!
Mando
5.1.2019 WOD & Scores…
How ‘Bout Dem Snatch Presses?!?!
Make Sure You Keep Track Of Your Numbers!!!
Saturday… May 4th, 2019…
We Will Be Celebrating RainCross Strength & Conditioning’s 1 Year Anniversary!!!
Come On Out To The Station Saturday Morning/Afternoon…
We’ll Be Hanging Out From 11AM Until 2PMish…
The Usual Saturday Sweat Sesh Will Be Cancelled… But… We Will Have WODs Going On If You Choose To Participate… Expect Some Team WODs & Some Individual WODs Goin’ On…
Or… Just Come Hang Out & Get Your Grub & Drink On!!!
All RainCross Athletes & Their Families Are Welcome!!!
We Will Have Some Food & Drinks On Hand… BUT… Feel Free To Bring ANY (Beer Or Hard Stuff & Mixers!!!) Kind Of Drinks You Want!!!
***Drive Safe & Have A Plan!!!***
And After The Station Party…
All Are Welcome To Mine & Danielley’s House To Continue RCSC’s Anniversary Celebration… But Also… For A Bitter Sweet FareWell Party For A Few Our Our RainCross Family Members…
After A Quick Clean Up Of The Station… Danielley & I Will Be Heading Back To Our Place For A Quick Shower & Change… Not Really A “Start Time” For Our House Party… Go Home… Clean Up… Head On Over Whenever… Up To You… Well Have More Food & Drinks… AND REALLY FEEL FREE TO BRING ANY DRINKS YOU WANT FOR THE “REAL” PARTY!!!
***Drive Safe… Have A Plan… Or Just Crash @ Our Place!!!***
Nothing Crazy Formal… Don’t Feel Like You Have To Get All Dolled Up… Just A Day & Night To Hang Out & Relax With The RainCross Fam!!!
Any Questions… Please Get In Contact With Me Or Danielley…
RainCrossStrengthandConditioning 