“3 Round Nancy/Signature Ambush…”

Don’t Forget… We Are Closed This Saturday…

Alexa Will Be Competing In The Signature Ambush Competition In Pico Rivera…

Here’s The Heat Schedule… It’s Gonna Be An Early/Quick Day!!!

We Performed On Of The Competition WODs on Tuesday… The DB Lunge WOD…

Today… We Will Perform The Other 3 WODs… Plus Our Weekly Visit To Nancy’s House!!!

Today’s Entire WOD Will Take 35 Mins Including The Rest Periods…

All You’ll Need To Set Up Is An Empty BarBell…

Come In Ready To Go!!!

And…

Happy Birthday Danny!!!

Danny Is Another One Of Our RC OGs… Going Back To April 6th, 2016…

This Guy Is One Hard Worker… Both In & Out The Gym… Over The Past Few Months… I Have Had The Opportunity To Watch Danny Transform & Really Buckle Down On Not Only His Training In The Station… But In Life!!! And I’m Very Honored To Be At Least A Small Part Of That Process… Always Full Of Questions… Never Too Shy Ask For Help… And Always Willingly To Give Help When Needed & Without Being Asked…

It’s Been Amazing Watching Your Transformation Danny… And Ya Clean Up Pretty Good!!!

Very Proud To Have You Part Of The RainCross Family!!!

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ALRIGHT… HERE WE GO!!!

MetCon 1… 12 Min TIME CAP!!!

3 Rounds:

400 Meter Run

15 OverHead Squats (Rx’d: M-95lbs/F-65lbs… Or Whatever You Used The Past 2 Weeks…)

***Rest 3 Mins…***

MetCon 2…

***You Either Go All “Rx’d” Or All “Sx’d”…***

Rx’d/Sx’d…

AMRAP in 1 Min: Max HandStand Push Ups/Hand Release Push Ups

AMRAP in 1 Min: Max Bar Muscle Ups/Pull Ups Or Ring Rows

AMRAP in 1 Min: Max Toes To Bar/Toes To Beam

***Rest 2 Mins…***

MetCon 3…

***No Going In-Between Weights… But You Can Go Lighter Than “Sx’d”…***

For Time: 8 Min TIME CAP!!!

Cal Row (M-30 Cal/F-25 Cal…)

30 DeadLifts (Rx’d: M-225lbs/F-155lbs… Sx’d: M- 155lbs/F-105lbs…)

30 Thrusters (Rx’d: M-135lbs/F-95lbs… Sx’d: M- 95lbs/F-65lbs…)

***Rest 2 Mins…***

Strength…

5 Mins To Establish a 1 Rep Max CLEAN… Not A Power Clean!!!

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3…2…1…GO!!!

Mando

5.8.2019 WOD & Scores…